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)

2Emom 8:

Hang Clean to a Thruster 155/105

Scaled- 115/75

Rtg- 195/125
Each Rep must be done as 1 movement before bar is dropped.

Metcon (Time)

For time:


Wbs 20/14

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.

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