Warm-up: Alt Tabata
Push Ups
Hollow Rock
Weightlifting: Back Squat (6×5)
6xE2MOM
6 x 5
WK1 10RM + 5-10lbs
WOD: 21-15-9 of each movement
T2B
DBx1 Hang Power Clean 35/50
DB Lateral Burpees
Suggestion for splitting up the DB Hang Power Clean
*11R/10L, 7R/8L, 5R/4L
Rx+
21-15-9 of each movement
T2B
DBx1 Hang Power Clean 50/70
DB Lateral Burpees
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…
