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 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…
CrossFit One World – Hype Hitters Game #1 (AMRAP – Rounds & Reps) Game #2 (AMRAP – Rounds & Reps) Game#3 (AMRAP – Rounds & Reps)
CrossFit One World – CrossFit Infamy P Mod (AMRAP – Rounds & Reps) AMRAP (with a Partner) in 25 Mins Buy-in: 2,500 meter Row AMRAP in the time remaining: 12 Front Squats (165/115 lb) 7 Wall Walks 2 Rope Climbs (15ft)
