CrossFit One World – CrossFit
Sunday FunDay
New Cycle
This week we will be starting a new training cycle
Our 3 main focus lifts this cycle will be:
Back Squat
Push Jerks
Power Clean
We will be work up to a 3RM on each lift this cycle
Monday conditioning will be focused on moderate deadlifting under fatigue.
Wednesday we will focus on Upper body local endurance.
Friday will be high turnover single leg movements.
Tuesday and Thursday will continue to be gymnastics development days. Conditioning will be tougher more dense EMOM’s and Intervals
Warm-up
Buy in/Out 500m Row
Then 3 Round
10 Russian KB Swings
20 Plank Sholder Taps
10 Jumping Jacks
20 Beat Swings
Squat Snatch (12 Min E2MOM
3 Rep Squat Snatch
@ 45% 1 RM Snatch)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
5 Handstand Push up
10 Hang Power Snatch
5 Overhead Squat
Rx 95/65
Rx + 115/85