CrossFit One World – CrossFit
Upper Body Strength Development (Weight)
In 20 minutes:
0-10 mins: Establish 1 Rep Max Strict Press. Or use 1 RM from 12/21/22 as a reference.
11-20 mins: Establish either a weighted strict pull up 1 rep max; Max rep unbroken strict pull ups; or Max rep banded strict pull up (Note the band color and j-hook position in notes).
We will test at 6 weeks and 12 weeks.
()
Metcon (Time)
21-15-9 reps, for time of:
Hang Power Clean, 135/95 lbs
Toes-to-bar
The hang power clean is intended to be on the heavier side.
Scaling Options:
115/85; 95/65
Knee Ups; Hanging Pike Ups
Sit Ups