Wednesday


CrossFit One Way – CrossFit

A “Squat” Clean is a Clean that starts from the floor and catches the bar in a Squat position. Athlete then stands to complete the rep. Make sure to have the appropriate weights ready on the side for your next rep. Think of these 3 ladder wods as a sprint.

Metcon

Metcon (Time)

Squat Clean Ladder

Round 1-

3 Rounds for time (2 min cap)

Rx and Scaled weights

1 @ 135/95, 95/65

1 @ 155/100, 105/70

1 @ 175/105, 115/75

1 @ 195/115, 135/80

Rest for 3 minutes

Metcon (Time)

Round 2-

2 Rounds for time (3 min cap)

Rx and Scaled weights

1 @ 205/120, 140/85

1 @ 215/125, 145/90

1 @ 225/130, 150/95

1 @ 235/ 135, 155/ 95

Rest for 3 mins

Metcon (Time)

Round 3-

1 Round for time (4 min cap)

Rx and Scaled weights

1 @ 245/140, 160/95

1 @ 255/145, 165/95

1 @ 265/150, 170/95

1 @ 275/155, 175/95

Rest for 5 mins

Gymnastics

Metcon (Time)

Every :30 for 10 minutes complete:

Rx

1 Strict Hspu + 2 Kipping Hspu

Scaled

5 Push-ups

RTG

60 Strict for time – 10 min cap

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