Strength: 5xEMOM
5-7 Strict Pull Ups with 3 sec Negative
Weightlifting: Power Snatch (5 RM)
12 Min to establish 5 RM
Work up to a heavy 5 rep touch and go
WOD: 16xEMOM
Min 1: 6 Lateral DB Burpees + 6 Alt DB Snatches
Min 2: 6 DB Facing Burpees + 6 Alt DB Hang Clean
Rx – 35/50
Rx+ – 50/70
* try to scale reps instead of weight if possible
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…
