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CrossFit – Mon, Jul 6

CrossFit One World – CrossFit

New Training Cycle

this cycle is brand new!

The strength goal for this cycle will be focused on 4 lifts:

Pause Front Squat

Strict Press

Hang Clean

Squat Clean

Conditioning this cycle will continue to balance between longer 10-15min AMRAP’s and then some shorter 7-12min pieces.

Gymnastics:

Higher skill combinations

Refine HS Mechanics

Core Progressions

Dynamic Effort Upper

Warm-Up (No Measure)

400m Row

Pec stretch x 30s/ea

banded lat stretch x 30s/ea

+

3 sets:

Knee Push-ups x 20 reps

Band pull-apart x 25 reps

Med Ball Slam x 10 reps

Power Snatches + Hang Power Snatch (6 Rounds for weight)

Every 2min x 6

2 Power Snatches + 1 Hang Power Snatch

stay snappy!

Conditioning (5 Rounds for time ↓ shorter is better)

Every 3min x 5

200m Run

12 TTB

10 Burpees

Accessories (No Measure)

3 sets:

15 DB Floor Press

10 Ring Rows

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