HOME WORKOUT
Warm up: 4 Rounds
Tempo: 4-0-4-0
5 Right Single Leg Deadlift
5 Left Single Leg Deadlift
DB: 35/50
Barbell w/ weights: 55/75
WOD: For Time
Buy in: 20 Burpees
Then
50-30-10
Lateral hops over object
10-20-30
G2OH
Buy Out: 20 Burpees
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…
