CrossFit One World – CrossFit
Clean and Jerk Complex (6 Rounds for weight)
E2MOM x 6
1x [ 1 Hang Clean +1 Clean + 1 Split Jerk ], pick load
Start at 60% and work up to no more than 80% 1RM
Metcon (Time)
7 rounds for time of:
7 Hang Power Cleans, 95/65 lbs
7 Thrusters, 95/65 lbs
7 Shoulder-to-Overheads, 95/65 lbs
RX+ 135/95 lbs
The primary goal for today is to complete each round in 2 mins or less. Secondly, on the first 4 rounds try and complete all 21 reps unbroken. Also try to only break between rounds This workout should be very challenging, ideally having an RPE (Relative Perceived Exertion) of 9/10. Tryto push your barbell cycling threshold and challenge yourselvesto hang on to the barbell for longer, bigger sets.