Warm-up: Handstand Push-ups
5 Minute EMOM of 3-5 Strict HSPU
*Use additional abmats if needed
*Move to deficit if proficient at SHSPU
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @75%+
WOD: 3 Rounds For Time
21 Hang Power Cleans 95/135
15 HSPU
9 Front Squats
RX+
3 Rounds For Time
21 Hang Power Cleans 115/155
15 Strict HSPU
9 Front Squats
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)
