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 Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
