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September 26th 2022

CrossFit One World – CrossFit

Strength

Clean and Jerk

Establish a Heavy 1 Clean and Jerk Within 20 Mins

Suggestion

Set 1- 5 Reps @ 65%

Set 2 -5 Reps @ 70%

Set 3 – 3 Reps @ 75%

Set 4 – 3 Reps @ 80%

Set 5 – 1 Rep @ 85%

Set 6 – 1 Rep @ 90%

Set 7 – 1 Rep @ 95%

Set 8 – 1 Rep @101%

Rest At Lease 90 Sec per Set

Record Heaviest On WODIFY

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 American Kettlebell Swings Rx 53/35 Rx+ 70/53

12 Single Kettlebell Push Press (6 R/ 6 L)

9 Goblet Squats

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