CrossFit One World – CrossFit
Strength
Clean and Jerk
Establish a Heavy 1 Clean and Jerk Within 20 Mins
Suggestion
Set 1- 5 Reps @ 65%
Set 2 -5 Reps @ 70%
Set 3 – 3 Reps @ 75%
Set 4 – 3 Reps @ 80%
Set 5 – 1 Rep @ 85%
Set 6 – 1 Rep @ 90%
Set 7 – 1 Rep @ 95%
Set 8 – 1 Rep @101%
Rest At Lease 90 Sec per Set
Record Heaviest On WODIFY
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15 American Kettlebell Swings Rx 53/35 Rx+ 70/53
12 Single Kettlebell Push Press (6 R/ 6 L)
9 Goblet Squats