Weightlifting: Snatch
8 x E2MOM
1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @50%+
*Can sub OHS for Snatch Balance based on comfort
WOD: 15 x EMOM
Min 1: WB 14/20
Min 2: Hang Power Clean 95/135
Min 3: Burpee Box Jump Overs 20/24
Min 4: 2-3 Rope Climbs
Min 5: Rest
RX+
15 x EMOM
Min 1: WB 20/30
Min 2: Hang Power Clean 115/155
Min 3: Box Jump Overs 24/30
Min 4: 2-3 Legless Rope Climbs
Min 5: Rest
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee Box Jumps 20 Wallballs 40 Double Under RX WB 14/20 Box 20/24 Rx+ WB 20/30 Box 24/30
There’s no content to show here yet.
