CrossFit One World – OW Fit Strength 6x E2MOM 3-2-1 at 65-75% of your 1rm 3 Snatch High Pulls 2 Full Snatches 1 Overhead Squat Metcon Metcon (Time) 25-20-15-10-5 of the following movements for time Push Ups Box Jump Overs American KBS At the end of each round, complete 30 sit-ups (weighted with your kettlebell…

CrossFit One World – OW Fit Saturday Partner WOD Reminder: No Sharing Equipment or Spaces Metcon (AMRAP – Reps) 25 Minute AMRAP w/Partner 1 Person working at a time, split reps however you want 200 DoubleUnders (Scaled 400 singles) 100 Wall Balls 14/20 200 DoubleUnders (Scaled 400 singles) 100 Knee to Elbow Crossovers *In remaining…

CrossFit One World – OW Fit Metcon (No Measure) 4 x E2MOM :30 Hollow Rocks :30 Superman Hold :30 V-Ups :30 Rest Snatch + OHS (5 x 2+2) 5 x E2MOM 2 Snatch + 2OHS *Start at 50-60% and add weight each round if you feel good ZOOM: EMOM for 10 Minutes: 1- 10 DB…

CrossFit One World – OW Fit Push Jerk + Split (5 x 2+2) Push Jerk + Split Jerk5 x E2MOM *Take from ground *Start at 60% and work your way up Zoom: EMOM for 10 Mins: Min 1-10 Split Squats Right Leg Min 2 10 Split Squats Left Leg Metcon (Time) “COVID” Diane 21-15-9 Deadlift…

CrossFit One World – OW Fit zoom: Metcon (No Measure) Strength: EMOM for 15 Minutes: Min 1- 12 DB Deadlifts Min 2- 9 DB Hang Power Cleans Min 3-6 DB Push Press Zoom: Metcon (Time) For time: 10 DB Thrusters 15 DB Facing Burpees 20 DB Thrusters 25 DB Facing Burpees 30 DB Thrusters 35…

CrossFit One World – OW Fit Front Squat (3×5, 3×3) 6 x E2MOM *Start at 50% of 1RM Clean, add weight each round. Weight can be 5# each round, it does not have to get heavy fast. *Take from the ground 1×5 @ 50% 1×5 add weight 1×5 add weight 1×3 add weight 1×3 add…

CrossFit One World – OW Fit Metcon (8 Rounds for reps) 16 x Every :30 Seconds (8 Min) :30 Max Burpees :30 Rest Clean (5 x 1 High Pull+1 Hang Clean +1 Clean) 5 x E2MOM *Start at 70% and add weight each round ZOOM: EMOM for 10 mins 5 ( 1 High Pull+1 Hang…

CrossFit One World – OW Fit All the things he loves or hates, or loves to hate! Metcon (AMRAP – Rounds and Reps) E3MOM x15 PARTNER AMRAP (Rounds & Reps) You & Your Partner Will Switch Between A&B EMOM Min 1 A (w/barbell) 5 Deadlifts 10 Squats (Athlete’s choice front or back squat) Min2 B…

CrossFit One World – OW Fit Clean (5 x 3) 5 E2MOM 3 Cleans *Start at 50% and add weight Metcon (Time) 4 RFT 50 Front Rack Forward Lunges 2x DB 35/50 25 DU 10 DBx2 Front Squats

CrossFit One World – OW Fit Push Press + Split jERK (2+2) This complex will be a combination of push presses plus a split jer5 x E2MOM 2 Push Press + Split Jerk *Start at 50% add weight each round ZOOM: BULGARIAN SPLIT SQUATS EMOM for 10 mins MIN 1- 10 Left Leg MIN 2-…