Strength: Power clean + Push jerk Complex 6xE2MOM
2 x 2 Power Clean + 1 Push Jerk @ 60%
2 x 2+1 @ 65%
2 x 2+1 @ 70%
Clean Pull 4 x 3 @ 100%
*use 1RM clean for percentage
WOD (For Time):
42 – 30 – 18
DBx1 Snatch 35/50
21 – 15 – 9
Lateral Burpee Over DB
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…
