Weightlifting: Clean (1RM)
6 x E2MOM
Work up to a new 1 RM Snatch
WOD: As a Team of 2 – Don’t Drop the Baby
100 WB 14/20
100 Cal Row
100 Push Ups
100 Sit Ups w/ WB
100 Box Jumps
*Partner must hold ball while other partner is not working with WB
*5 Burpee penalty everytime the ball touches the ground
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…
