Warm-up: Bent Over Row
5×10 KB or DB Bent Over Rows
*one set= 10 Right and 10 Left
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @80%+
WOD: For Time
400M Run
30 KB Snatch 35/50 (15R/15L)
20 KB OHS
30 KB Snatch 35/50 (15R/15L)
400M Run
E3MOM: 5 Burpees
RX+
For Time
400M Run
30 DB Snatch 50/70 (15R/15L)
20 DB OHS
30 DB Snatch 50/70 (15R/15L)
400M Run
E3MOM: 5 Burpees
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Adductor rock back x 10ea cat-cow x 8 + 2 sets: 20 hanging Knee tucks 20 Band glute bridges 5 Box Jumps Strength (4 Rounds for weight) Every 4min x 4 Back squat x 10 reps Strict Pull-up…
CrossFit One World – CrossFit LVL – Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)15 Min E3MOM 2 Cycle of Clean Complex @ 60% of Hang Power Clean. Increase 5-10 every set LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following…
CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds) GAME#3 (Calories)
