CrossFit One World – CrossFit
Clean Technique
Strength Work
Clean Technique
EMOM x 10:
3-Position Hang Muscle Clean (Pocket, Knee, below Knee)
3 Front Squats
Load to moderate 60-65% of 1RM Snatch
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 18/15 Cal Row
Max Rounds of “The Chief”
(95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/12 Calorie Row
Max Rounds of “The Chief”
(115/85)
Rest 5 Minutes
AMRAP 5:
Buy-In: 12/9 Calorie Row
Max Rounds of “The Chief”
(135/95)
The Chief – 1 Round
3 Cleans, 6 Push Ups, 9 Air Squats