CrossFit One World – CrossFit

TKL Week 1

The program that we are about to start have two strength base movements. That will need to be track for progression and growth. There will be a Primary Strength portion followed by a Secondary Strength that relates to the primary strength.

Hang Clean (10 Min E2MOM
6 Rep Hang Clean
@ 50%-60%)

Clean High Pull (4 Rounds of 90 Sec (6 Mins)
2 Reps
@ 70%-80% Clean)

TKL “Cindy Meets Grace” (Time)

For Time:

2 Rounds of Cindy*

10 Clean and Jerks (135/95 lb)

2 Rounds of Cindy

9 Clean and Jerks (135/95 lb)

2 Rounds of Cindy

8 Clean and Jerks (135/95 lb)

2 Rounds of Cindy

7 Clean and Jerks (135/95 lb)

*1 Round of Cindy is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats