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 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…
