CrossFit One World – CrossFit
New Cycle
Hello everyone!
We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle!
Make sure you are recording all of your lifts and your accessories to keep track of your progress!
For this upcoming cycle, our main lifts will be: Pause Front Squat, Pause Bench Press and Deficit Deadlift.
We will be progressing from a 5RM down to a 1RM or heavy single at the end of this cycle.
For our conditioning, we will be going back toward more endurance work and let’s racing for time to help build up our engines again.
Skill Work:
Beginners will be focusing on getting their strict pull-ups.
intermediate to advanced will focus on Kipping or Butterfly pull-ups.
We will also continue to be working on some sprinting as well.
Clean and Jerk
Establish a heavy 90% within 15 Mins
Take at lease 1:30 Mins – 2 Min rest between sets
Metcon (4 Rounds for reps)
16 Mins EMOM
50 Double Under/ Single Under
10 Wallballs
50 m Sled Push
10 DB Thrusters
Rx Sled Fix Weight 205-135
WB-20/14 DB 35-25