Warm-up: 3 Rounds for Quality
10 Shoulder Taps
10 WB
*Shoulder taps should be in HS position. To scale do plank shoulder taps
Weightlifting: Clean 6xE2MOM
1 Power Clean + 1 Clean @ 70%+
WOD: 12 Min AMRAP
1, 3, 5, 7, 9, 11, etc
Power Clean 185/125
Shoulder 2 OH
RX+ 12 Min AMRAP
1, 3, 5, 7, 9, 11, etc
Power Clean 225/155
Shoulder 2 OH
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…
