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 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…
