Weightlifting: Clean 6 x E2MOM
3-Position Clean (Above knee, below knee, ground)
1 set @ 60%
1 set @ 65%
4 sets @ 70%
And then…
Clean Pull 6xEMOM 2 Clean Pull
Add 10# to 70% Clean.
WOD: EMOM x 16 (16 Min)
Min 1: Max Rope Climb
Min 2: Max Pistols
Min 3: Max Burpees
Min 4: Max Rest
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…
