Warm-up: 3 Rounds for Quality
10 Beat Swings
50 Ft Broad Jump
5 Wall Squats
Weightlifting: Power Snatch (3 RM)
12 Min to establish 3 RM.
You do not need to hit 3 reps for every set.
We recommend starting at 50% and doing doubles.
WOD: (2 Rounds for reps)
4 Min AMRAP
10 C2B
10 Hang Power Snatch 65/95
Rest 1 Minute
4 Min AMRAP
10 C2B
10 Hang Snatch (full)
Rx+
4 Min AMRAP
10 C2B
10 Hang Power Snatch 95/135
Rest 1 Minute
4 Min AMRAP
10 C2B
10 Hang Snatch
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) Pull Fast, Jump High (Time) For Time 4 Rounds 5 Sumo Deadlift High Pull 10 Hang Power Clean 10 Lateral Burpee Over Bar 50 Single Jumps Rope Rx Bar 115/75 Rx + Bar 135/95 – 50 Double Unders
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy 1 Rep Max Overhead Squat within 20 Mins) Devil Is In The Details (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Devils Presses 10 Single Arm Overhead Lunges (5 Left Arm-5 Right Arm) Rx DB 50/35 Rx+ DB 70/50
