Skill Work: Dumbell Snatches
For Time:
30 Alternating Dumbell Snatches 50/35 LBS
Weightlifting: Snatch Grip Push Press + Over Head Squat
E2MOM 10 Minutes 2 SGPP + 1 OHS 85%-95% OF 1RM Snatch
WOD:
For Time:
Males: 200 Calorie Row
Females: 170 Calorie Row
*Start at the top of each minute with 5 Thrusters 95/65
CAP:20 MINS
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
