Core warm up: 3 rounds
5 hollow rocks
5 tuck crunches
5 v-ups
5 sec hollow hold
Weightlifting: Clean
12 mins to work to a heavy load of
hang squat clean + power clean + jerk
WOD: For Time
50-40-30-20-10
double unders
10-8-6-4-2
HSPU
5-4-3-2-1
power clean
Heavy power clean ~75% of clean
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…
