Warm-up: Tabata
Row or Bike
Weightlifting: Back Squat (6×5)
6xE2MOM
6 x 5 WK1 10RM + 10-15lbs
WOD: For Time
21 Deadlifts 125/185
21 HSPU
15 Deadlifts 155/225
15 HSPU
9 Deadlifts 185/275
9 HSPU
Rx+
For Time
21 Deadlifts 155/225
21 HSPU
15 Deadlifts 185/275
15 HSPU
9 Deadlifts 205/315
9 HSPU
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…
