CrossFit One World – CrossFit Back Squat (70-75% of 1RM Back Squat) Every 90 secs for 6 sets 5 Reps each set Metcon (Time) “Tastykakes Killa” 11 Rounds for Time: 1 Snatch 5 Overhead Squats 7 Burpees 8 Wall Balls (20/14)

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 2 Power Cleans 2 Hang Cleans @ 70%-75% ! RM Clean Power Clean Hang Clean Metcon Metcon (2 Rounds for reps) 1st Round 9 Min AMRAP 10 Bar Facing Burpee 5 Hang Power Cleans 135/75 10 Shoulder to Over Head Rest 60 Sec 2nd Round 9…

CrossFit One World – CrossFit Smette (Time) For Time (with a Partner) 4,000/3,000 meter Row While Partner A Rows, Partner B completes AMRAP of: 5 Toes-to-Bars 10 Wall Ball Shots (20/14 lb) 15 Push-Ups Partners switch as necessary With a running clock, complete the 4,000/3,000 meter Row as fast as possible (“For Time”). While Partner…

CrossFit One World – CrossFit Weightlifting Establish a heavy Single within 14 Mins Suggested: Every 2 Min Set 1 – Bar or 50% – 5 Reps Set 2 – 50% – 65% – 5 Reps Set 3- 65 % – 75% – 3 Reps Set 4 – 75%- 85 % – 2 Reps Set 5…

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM Complete a Snatch Complex @ 70%-75% Of 1RM Snacth Level-Snatch Complex Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (Time) 20 Rounds for Time 10 American Kettlebell Swings (53/35) 5 Kettlebell Goblet Squats 3 Push-Ups With a running clock, as fast as…

CrossFit One World – CrossFit Weightlifting Establish a heavy Single within 14 Mins Suggested: Every 2 Min Set 1 – Bar or 50% – 5 Reps Set 2 – 50% – 65% – 5 Reps Set 3- 65 % – 75% – 3 Reps Set 4 – 75%- 85 % – 2 Reps Set 5…

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM Complete a Clean Complex at 70%-75% @ 1 RM Clean & Jerk Level-Clean Complex Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon (8 Rounds for reps) “Thicc & Short” Every 3 Minutes on the Minute for 24 minutes 6 Dumbbell Thrusters (2×50/35 lb) 6…

CrossFit One World – CrossFit Weightlifting Establish a heavy Single within 14 Mins Suggested: Every 2 Min Set 1 – Bar or 50% – 5 Reps Set 2 – 50% – 65% – 5 Reps Set 3- 65 % – 75% – 3 Reps Set 4 – 75%- 85 % – 2 Reps Set 5…

CrossFit One World – CrossFit Skill Establish A Max Height BOX JUMP Max Height Box Jump (Distance) Max Height Box Jump Metcon Level 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push Ups 20 Plate Burpees 30 Plyo Plate Push Ups 40 Plate Sit…