CrossFit One World – CrossFit
Upper Body Strength Development (5 Rounds for weight)
E2MOM x 5
Strict Press 6-5-4-3-2, using heaviest weight per set
Barbell Bent Rows 6-5-4-3-2, using heaviest weight per set
Complete the strict press reps at 65-70-75-80-85% 1RM. Aim to finish the rows as close to your 1 rep max as possible.
Score your strict press. Put your row weights in the notes/comments.
Metcon (Time)
For time:
30 Toes-to-bars
15 Power Cleans, 95/65 lbs
30 Toes-to-bars
15 Power Cleans, 115/75 lbs
30 Toes-to-bars
10 Power Cleans, 135/95 lbs
30 Step Lunges
10 Power Cleans, 185/125 lbs
30 Step Lunges
5 Power Cleans, 205/145 lbs
30 Step Lunges
5 Power Cleans, 225/155 lbs
Time cap: 24 mins
The weight for the power cleans increases as the reps decrease. Scale to your appropriate weight but challenge yourself.