This week we start our “Double Metcon Thursday” series for this cycle. The goal is to build endurance week over week. This may be one of the more challenging days of the week. Scale as needed.
Metcon 1:
16 Min EMOM
1- Assault Bike10/12 or Row 12/15 Cal
2- 20 KB Swing 35/53
3 – 100M Farmer Carry (mixed weight)
4 – Rest
Metcon 2:
21 Power Cleans 75/115
200 M Run
18 S2OH
200 M Run
15 Power Clean and Jerk
200 M Run
12 Thrusters
200 M Run
9 Clusters
200 M Run
20 min cap
RX+ 95/135
CrossFit One World – CrossFit Upper Push/Pull Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 25 Band glute bridges 10 alternating side lunges 25 DB Z-Press Power (5 Rounds for weight) EMOM x 5 3 Squat cleans 5-10lbs heavier than last week Strength (5 Rounds for weight)…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
