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 Total Body Strength Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (8 Rounds for weight) EMOM x 8 Clean pull + power clean Strength Part…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
