Weightlifting:
Jerk Complex (5 x 3+2 65-75%)
10 Min EMOM
Even: Jerk complex (3 push jerk + 2 split jerk)
Odd: Seated box jumps 3-5
WOD:
4 RFT
10 KB Snatch (5 ea arm) 35/52
10 KB O.H. Lunges R
10 KB Snatch (5 ea arm)
10 KB O.H. Lunges L
10 Pull Ups
12 Min Cap
RX+ C2B instead of Pull Ups
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
