Weightlifting: Clean 6 x E2MOM
3-Position Clean (Above knee, below knee, ground)
1 set @ 60%
1 set @ 65%
4 sets @ 70%
And then…
Clean Pull 6xEMOM 2 Clean Pull
Add 10# to 70% Clean.
WOD: EMOM x 16 (16 Min)
Min 1: Max Rope Climb
Min 2: Max Pistols
Min 3: Max Burpees
Min 4: Max Rest
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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