Month: September 2016

CrossFit One World – OW Fit Jerk (5×3) Intro to JerkTake from ground Start @ 70% and add weight each round if possible ZOOM: EMOM FOR 12 MINS ODD-10 HIP THRUSTS EVEN-10 DB DEADLIFTS Metcon (Time) For Time: 800M Run Then 21-15-21 Hang Power Cleans 95/135 Hand Release Push Ups Then 800M Run ZOOM: AMRAP…

CrossFit One World – OW Fit Front Squat (5×5) Start @ 50% of your 1RM clean Add weight each round Take from ground ZOOM: EMOM FOR 12 MINUTES MIN 1 – 5 STRICT PRESS + 5 PUSH PRESS MIN 2 – 10 FRONT SQUATS Metcon (Time) 3 Rounds for time 400M Run then… 3 Rounds…

CrossFit One World – OW Fit Snatch (7×2) *start @ 65% and add weight each round ZOOM: EMOM FOR 12 MINS 10 KB/DB SWINGS 10 GOBLET SQUATS Metcon (Time) 4 RFT 12 Alt DB Squat Snatch 35/50 12 DBx1 OH Lunge (6R/6L) 12 Lateral Burpees Over DB

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…