Warm-up:
Alternating Tabata
Plank
Hollow Hold
Weightlifting:
Bench Press (5 x 5 @ 60%+)
5 x Every :90
5 Bench Press
Start at 60% and work your way up
WOD: 12 Min AMRAP
20 KB x1 Power Clean and Jerk 35/50
15 Burpees
10 Dips
RX+
12 Min AMRAP
20 DB x1 Power Snatch 50/70
15 Burpees
5 Ring Muscle Ups
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)
