CrossFit One World – CrossFit

Upper Body Strength Development (No Measure)

E2MOM x 5

Complete each round of:

8 Barbell Strict Press @60% 1RM

12 Ring Rows

(RX+: 8 Strict Chin-Over-Bar Pullups/No Progressions allowed/Can be broken up into smaller sets)
We are working on upper body pushing and pulling strength this cycle. This work will be done weekly. There will be variations of this work including the use of dumbbells and weighted pull ups.

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Metcon (Time)

For Time:

500/400 M Row

20 Push Press (135/95)

150 Double Unders/Singles

500/400 M Row

15 Push Press

100 Double Unders/Singles

500/400 M Row

10 Push Press

75 Double Unders/Singles

18 Minute Cap
The Push Press is intended to be on the heavier (70-80% 1RM)side so challenge yourself but scale appropriately.

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