CrossFit One World – CrossFit
Strength
We are beginning week 2 of our cycle. The focus on strength is still movement of each percentage so you are advised to stay within the noted numbers with no more than a +5 or 10lb increase.
Instead of thinking of each set as 5 reps, think of each set as 5, single reps. There should be no touch-and-go style.
NBW – Clean and Jerk Complex (E2MOM x 6 at 60-65% of 1RM clean and jerk)
– Clean deadlift (do not stand all the way up)
– Hang power clean
– Full clean
– Push press
– Split jerk
Metcon
NBW – JH Special 2 (Time)
For Time:
40-20-10
– Hang Power Clean (95/65)
– Shoulder to Overhead
– Calorie Row
RX+ 135/95
Pick a weight you can comfortably cycle at least 10-15 reps in the first round. The S2OH will be your limiting factor. This is a good time to practice barbell cycling.