Core: Tabata Alternating
V-Up sit-ups
Plank Holds
Weightlifting: Power Snatch + Hang Squat Snatch
E2MOM 12 minutes 1 PS+ 1 HS from below the knee @70%
Complex involving combination of power snatches plus hang squat snatch
WOD:
15-12-9-6-3
Deadlift 225/155 lb
Burpee Box Jump 24/20
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
