Weightlifting: Clean and Jerk (E2MOM x 6)
1 hang squat clean + 1 push press
This is not a thruster, you must pause before the push press
start at 65% and work up
WOD: 2 Rounds AMRAP @ 4 minutes each round
4 min AMRAP
20 HSPU
Max effort clean and jerk
1 min rest
4 min AMRAP
20 clean and jerk
Max effort HSPU
Pick a weight where you can do ~30 clean and jerks
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…
