CrossFit One World – CrossFit
Max Effort Lower
New Training Beginning Today
Strength Focus this cycle will be:
Back Squat
Snatch
Strict Press
Clean and Jerk
Conditioning:
Intervals will be in the 7-10min range, one day being higher skill and the other being more work output.
We will also be prepping for Murph
Warm-Up (No Measure)
3 sets:
10 Kip Swings
3 Wall Walks
200m Row
Strength (5 Rounds for weight)
Every 3min x 5
Back Squat x 5 reps
Seated box jump x 5 reps
build to 5RM
Conditioning (AMRAP – Rounds and Reps)
AMRAP 10mins
1000m Run
50 Air Squats
Max Cal Row in remaining time
rest 3min x 2 sets
Accessories (No Measure)
3 sets:
12 DB Romanian Deadlifts
20/ea KB Side Bends