OLY Skill:
Clean Complex *Empty Bar
4 Sets of:
1 Deadlift
1 High Pull
1 Squat Clean
1 Push Press
1 Push Jerk
1 Split Jerk
Strength:
4×4 Bench Press add 5#
WOD: *Running Clock
2RFT
5 Clean & Jerk 105/155 *not a power clean
30 Lateral jump over the bar
*Rest 2 minutes*
3RFT
30 Deadlifts 105/155
15 Toes to Bar
*Post total time of completion including the rest period
*Coach leads the Clean Complex as part of the warm up
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
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