WOD

We are going to start a 6 week strength cycle in the major lifts with some couplets and triplets that can be done in 12 to 15 minutes or less. The majority of you that attend CFV need to improve your strength, besides the obvious functional real world benefits of being strong improved strength will allow you to do WODS as RX'd or closer to RX'd. This means that the workout will be more intense, you will generate more power (force x distance / time) which = RESULTS!!
Freddy C from CrossFit OneWorld also believes in a strength bias at certain times:

"Don't get me wrong, we will do some epic long workouts on occasion, but the money is in the short workouts. Plus, the shorter workouts give us time to work more strength training into our program. Incorporating strength training regularly into our programming builds a strong foundation in good mechanics. Learning good mechanics leads to better technique. Better technique leads to more efficient movement. More efficient movement leads to better workout results".

Strength:

Deadlift 1 RM - Attempt to find your 1RM deadlift. This will then be used to program the deadlift in your strength programme.

Met Con:

15-12-9

Pull Ups

KB Swings

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