Weightlifting: Snatch / Clean and Jerk
0 – 12 min establish 3 RM snatch
12 to 24 min establish 2 clean + 2 jerk (this is not 2 x clean and jerks, but 2 cleans then 2 jerks)
WOD: 24- 36 min (12 min AMRAP)
6 bar facing burpee
10 ground to overhead
60 double unders
Goal is 5 rounds
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…
