Warm-up:
3 Rounds for Quality
3-4 Wall Walks
5-7 Hollow arches
Weightlifting:
Snatch (5 x 1 High Hang + 1 Below Knee + 1 Snatch @65%+)
5 x E2MOM
1 High Hang + 1 Below Knee + 1 Snatch
Start at 65% and add weight as needed.
WOD: (For Time)
30-20-10
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…
