Warm-up: 6xEMOM
1 – 10 T2B
2 – :30 Sec Superman Hold
Weightlifting: Snatch 6xE2MOM
1 Power Snatch + 1 Snatch @ 70%+
WOD: 15 Min AMRAP
16 Alt DB Snatch 50/35
2 Rope Climbs
200M Run
RX+
15 Min AMRAP
16 Alt DB Snatch 70/50
2 Legless Rope Climbs
200M Run
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…
