High-Hang Squat Snatch
EMOM – 5 Minutes
2 per minute @ 72% of 1rm snatch
Back Squat
2 x 1 @ 90% and then…
*1 Attempt, Max Effort Back Squats, subtract 45# from your 90%
*Complete 4rds for time:
50 Double Unders
5 Muscle Ups
10 DB Squat Snatch (5 per arm, pick weight)
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Not So Clean Sweep (Time) 18 Min E3MOM (6 rounds) 300 m Run or 400 m Row 5 Power Cleans (135/95) 5…
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 10 Sumo Deadlift High Pull 10 Front Squat Max Rep Lateral Burpees Rx Bar 135/95 Rx+…
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Reps Start @ 75% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Honey Glazed Hams (AMRAP – Rounds and Reps) 15 Min AMRAP 6 Handstand Push up 12 Box Jumps 18 Front Rack Reverse…
