Weightlifting:
Snatch (5 x 1 Hang Snatch + 1 Snatch)
5 x E2MOM
1 Hang Snatch + 1 Snatch @ 75%+
WOD: For Time
2 Min AMRAP of:
P Snatch @ 75/95
– Then –
8 Min AMRAP of :
10 Cal Row
10 American KBS 35/52
– Then –
2 Min AMRAP:
P Snatch @ 75/95
-Goal is Speed, no RX+
-Score is total reps
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
