Warm-up: 6xE30s
4-8 False Grip Ring Pull Ups
*High Rings or L-Sit Pull Ups from Ground
Weightlifting: Back Squat E2MOM
5 x 5 Back Squat @ 80%
WOD: 3 Rounds, 3 Min AMRAP
5 Front Squats from Ground @ 205/135
10 Box Jump Overs
Max Cal Row
2 Min Rest
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
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…
