Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @75%)
7xE2MOM
1 Hang Snatch + 1 Snatch + 1 OHS @75%
WOD: For Time
5 Clusters 65/95
10 OH Lunges
15 Pull Ups
20 Cal Row
15 Pull Ups
10 OH Lunges
5 Clusters
For Time
5 Clusters 95/135
10 OH Lunges
15 C2B
20 Cal Row
15 C2B
10 OH Lunges
5 Clusters
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 65% of 1rm max) Metcon (No Measure) 21 Minute AMRAP 100M Row 11 Squat Cleans (95/65) 9 Pull Ups 7 Rope Climbs
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) 5 Round for time 200 m Run 10 Push Jerk 20 Cross Body Mountain Climber 10 V-ups Time Cap 20 Min Rx 135/95
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Pull up 15 Lateral Burpee over bar 10 Power Snatches Rx 115/85 Rx + Bar 135/105 Replace Pull up 5 Ring/Bar Muscle…
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