CrossFit One World – CrossFit
Weightlifting
Power Clean (12 x 1)
EMOM x 12
4 x 1 Low Hang Power Clean (below knees)
4 x 1 Hang Power Clean (above knees)
4 x 1 Power Clean
Work with 50-60% 1 RM
Focus on keeping the bar close, fast turnover.
Metcon
Metcon (Time)
“Wedgewood”
3 rounds for time of:
33 Toes-to-bars
22 Thrusters, 105/75 lbs
5 Rope Climbs, 15 ft
Time cap: 16 mins
Athlete Notes
This is a PRVN Fitness benchmark workout.
Scaling Options:
1. 95/65 lbs;
2. 75/55 lbs; 25 Toes to Bar or Hanging straight leg raises; 3 Rope Climbs to 15′ or 5 at 12′
3.65/45 lbs; Hanging knee raises; 5 lying Pull to Stand
This is a high volume workout so make sure you break up your reps early and often so you can maintain a consistent pace.