– Snatch Deadlift (Do not stand all the way up)
– Hang Power Snatch
– Drop Snatch or Snatch Balance
– Full Snatch
EMOM for 20 Minutes:
1-15/12 Cal Row
2-15 Box Jump Overs (24″/20″)
3-16 Alt DB Snatch (50/35)
4-30 Air Squats
No Measure
Scaling Options:
1-12/10 Cal Row
2-10 Box Jump Overs (Low Box)
3-16 Alt DB Snatch (25/20)
4-20 Air Squats
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35
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