Month: December 2017

CrossFit One World – CrossFit Hip Thrusts (every 3 mins for 3 rounds 8 Barbell Hip Thrusts @ 2112 tempo) Ex: 2 seconds descend 1 second hold 1 second ascend 2 second hold Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15/12 cal bike 10 deadlifts (225/155)

CrossFit One World – CrossFit Snatch Complex (5 x 4) 5 Rounds E2MOM Snatch High Pull + Hang Power Snatch + Snatch balance + Snatch @65% Metcon (5 Rounds for time) 5 rounds for time of: 6 Overhead Squats* 12 Handstand push ups 30 Double-Unders*For the overhead squats, choose a weight that will challenge you,…

CrossFit One World – CrossFit Split Squats (Every 2 mins for 4 Sets 8 reps on each leg Bulgarian Split Squat @ 30X1 tempo) Reminder that 30X1 tempo is: 3 seconds down 0 second pause at bottom X explode up 1 second pause at top If bulgarian split squat cannot be performed, sub lunges Metcon…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (5 Rounds E2MOM 5 x 5 65% of deadlift) Metcon (Time) 4 rounds 800 Meter Run 21 Dumbbell Thrusters (50/35) 9 Pull-Ups 9 Dumbbell Box Step-Overs

CrossFit One World – CrossFit Front Squat (1 x 1) 20 min to find 1 RM Metcon (AMRAP – Rounds) 12 min AMRAP 4 Hand release burpees 8 Toes to Bar 12 Kettlebell Swings (50/35)

CrossFit One World – CrossFit Bench Press (5 Rounds E2MOM 5 reps with a 2 second pause at the bottom @60%) Light to medium weight. Metcon (Time) 3 rounds: 750/600 Meter Row 20 American KB swings (53/35 lbs) 10 Kettlebell Box Step-Overs (24″/20″; 53/35#)

CrossFit One World – CrossFit Snatch Complex (5 x 4 ) 5 Rounds E2MOM Snatch High Pull + Hang Power Snatch + Snatch balance + Snatch @60% Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 400 Meter Run 30 Goblet lunges 20 Alt DB snatches 10 Lateral Burpees over DB 35/50

CrossFit One World – CrossFit Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double Unders

CrossFit One World – CrossFit Clean Complex (5 x 4) 5 Rounds E2MOM Clean Deadlift + Hang power clean + Clean + Jerk @60% DT Backwards (AMRAP – Rounds and Reps) 15 Min AMRAP: – 6 S2OH (135/95) – 9 Hang Power Clean – 12 Deadlifts RX+: 155/105 *105 is regular DT weight*

CrossFit One World – CrossFit Back Squat (20 mins to find 1 RM) Metcon (AMRAP – Rounds) 12 minutes AMRAP 1 Rope Climb 6 Handstand Push-Ups 12 Alternating Pistols (single-leg squats)Scaled pistols : 24 Air squats