CrossFit - Tue, Jan 17 - CrossFit One World

CrossFit – Tue, Jan 17

CrossFit One World – CrossFit

Upper Body Strength Development (Weight)

In 20 minutes:

0-10 mins: Establish 1 Rep Max Strict Press. Or use 1 RM from 12/21/22 as a reference.

11-20 mins: Establish either a weighted strict pull up 1 rep max; Max rep unbroken strict pull ups; or Max rep banded strict pull up (Note the band color and j-hook position in notes).

We will test at 6 weeks and 12 weeks.

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Metcon (Time)

21-15-9 reps, for time of:

Hang Power Clean, 135/95 lbs

Toes-to-bar
The hang power clean is intended to be on the heavier side.

Scaling Options:

115/85; 95/65

Knee Ups; Hanging Pike Ups

Sit Ups

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