Warm-up: 3×3 Turkish Get Up (3 Each Side=1 Round)
Go as heavy as safely possible
Weightlifting: Snatch 6 x E2MOM
1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+
WOD: 4 RFT
200M Run
25 Push Ups
200M Run
25 Air Squats
25 min CAP
Rx+
4RFT
200M Run
25 Ring Dips
200M Run
25 Pistols
25 min CAP
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…
