CrossFit One Way – CrossFit
Hang Clean and Jerk (5×2)
1 Hang Clean followed by 1 Split Jerk (1+1)
Climb. Perform 2 reps of 1 HS + 1 SJ. No tap and go. End at heaviest weight w/ good tech
i.e- 2 reps consist of
1 HC + 1 SJ….1 HC + 1 SJ
Metcon (AMRAP – Rounds)
Hang Clean to a Thruster 155/105
Each Rep must be done as 1 movement before bar is dropped.
Dubs- x10 for each round
Singles- x20 for each round
Dubs- Multiply the round of reps by 10.
Singles- Multiply the round of reps by 20.