This week we start our “Double Metcon Thursday” series for this cycle. The goal is to build endurance week over week. This may be one of the more challenging days of the week. Scale as needed.
Metcon 1:
16 Min EMOM
1- Assault Bike10/12 or Row 12/15 Cal
2- 20 KB Swing 35/53
3 – 100M Farmer Carry (mixed weight)
4 – Rest
Metcon 2:
21 Power Cleans 75/115
200 M Run
18 S2OH
200 M Run
15 Power Clean and Jerk
200 M Run
12 Thrusters
200 M Run
9 Clusters
200 M Run
20 min cap
RX+ 95/135
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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