Skill Work: Take 10 Minutes to try out the new yoke as well practice the pegboard.
Weightlifting: Squat Clean
E2MOM 10 mins Squat Clean 5-4-3-2-1
Todays rep scheme for the squat cleans will be a descending ladder, start with a comfortable weight of 5 then add as you feel comfortable. Record you heaviest single for today!
WOD: The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
Repeat for a total of 5 cycles
135/95
CrossFit One World – CrossFit Clean and Jerk (Establish a Heavy 1 Rep Max Clean and Jerk Within 20 Mins) What the Cardio is This!? (Time) For Time 21-18-15-12-9-6-3 DB Goblet Squats Burpee Over DB Overhead DB Sit Ups Rx DB 50/35(1) RX+ DB 70/50(1)
CrossFit One World – CrossFit Overhead Squat (10 Min E2MOM 6 Rep Overhead Squat @ 60% 1 RM) LVL 2 WaterKick (Time) For Time Buy In and Buy Out 50 Wallball 20/14 (RX + 75 WB 30/20) Then 4 Rounds 9 Box Jump 15 Devils Press 40/20 (RX+ 50/35) 21 Sit Ups (RX+ Toes to…
CrossFit One World – CrossFit 180106 P Mod (Time) 5 rounds for time of: 400-meter run 20 pull-ups 10 clean and jerks Men: 185 lb. Women: 125 lb. Run is together, remaining work is you go, I go.
