Monday

CrossFit One Way – CrossFit

Weightlifting

Front Squats + Split Jerk 2+1 (6×1 )

Climb. Build weight but don’t sacrifice form for heavier weight.

1 Rep = (2 FS + 1 SJ)
15 Min Cap

Metcon

Metcon (Weight)

10 mins to find the heaviest 6 Rep Complex:

Power Clean

Front Squats

Shoulder to overhead

Back Squats

Shoulder to overhead
1 Rep =

Power Clean

Front Squats

Shoulder to overhead

Back Squats

Shoulder to overhead

Must repeat a total of 6 reps without resting Barbell on the floor. Record heaviest successful weight.

Metcon (Time)

For time:

30- Front Squats 135/95

30- Hspu

20- Front Squats

20- Hspu

10- Front Squats

10- Hspu

Scaled- 95/65

Rtg- 155/105

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