Warm-up: Single leg deadlift
3×10 (5R/5L) each leg
*use moderately heavy KB
Strength: Back Squat 7 x E2MOM
3 @ 75%
4 x 3 @ 80%
WOD (For time):
50 S2OH
50 Pistols
50 Ft Alt FR Lunge (must step forward)
RX DBx2 35/50
RX+ KBx2 35/50 S2OH to front rack, not shoulder, OH lunge
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
