CrossFit One World – CrossFit

Strength

We are beginning week 2 of our cycle.  The focus on strength is still movement of each percentage so you are advised to stay within the noted numbers with no more than a +5 or 10lb increase.

Instead of thinking of each set as 5 reps, think of each set as 5, single reps.  There should be no touch-and-go style.

NBW – Clean and Jerk Complex (E2MOM x 6 at 60-65% of 1RM clean and jerk)

– Clean deadlift (do not stand all the way up)
– Hang power clean
– Full clean
– Push press
– Split jerk

Metcon

NBW – JH Special 2 (Time)

For Time:

40-20-10

– Hang Power Clean (95/65)
– Shoulder to Overhead
– Calorie Row

RX+ 135/95
Pick a weight you can comfortably cycle at least 10-15 reps in the first round.  The S2OH will be your limiting factor.  This is a good time to practice barbell cycling.