Weightlifting: Clean and Jerk 7 x E2MOM
3+1 @ 60%
3+1 @ 65%
2+1 @ 70%
2+1 @ 75%
3 x 2+1 @ 80%
*i.e. 3 cleans then 1 jerk = 3+1
Clean Pull 5xEMOM
3 x 2 @ 100%
2 x 2 @ 105%
*use Clean and Jerk percentage
WOD: OW Alan John Standard (For Time)
21-15-9
Deadlift 225/155
Bar Facing Burpee
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 180112 Mod Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball You go, I go. One partner rests while the other works.
CrossFit One World – CrossFit Announcement Waiting for 25.3 Open Workout
