Weightlifting: Snatch (6×1)
E2MOM x 6 hang squat snatch + squat snatch
WOD: For Time -Cap 25 minutes
30 – 27 – 24
burpee over dumbell
DB hang clean and jerk
21 – 18 – 15
burpee over dumbell
Alternating DB snatch
12 – 9 – 6
burpee over dumbell
pistols / goblet squat x 2 reps
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…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
