HOME WORKOUT
Coach Moe
Warm up: 5 Rds
10 quarter squats
10 lunges
10 kang squats
10 shoulder taps
Moe’s Special: For time
100 Burpees
**Top of the minute
10 air squats
Core (Moe’s specialty part 2)
3 sets
30 sec work /15 sec rest
Plank dips
upright bicycle
Plank knees to elbows
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…
