Weightlifting
Snatch (5 x 1 Hang Snatch + 1 Snatch)
EMOM
5 x 1 + 1 @ 70%+
Hang Snatch + Snatch
WOD: 12 Minute AMRAP
50 DU
20 American KB Swings 35/53
15 Snatch 65/95
50 DU
20 American KB Swings 35/53
10 Snatch 65/115
50 DU
20 American KB Swings 35/53
Max Snatches 95/135
RX+ 52/70 American KB Swings
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
