Month: December 2017

CrossFit One World – CrossFit Strength Bench Press (5×5 E2MOM at 65-70% of 1RM) Metcon The Chief Is Dead (5 Rounds for reps) 5 AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Resume…

CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 70-75% of 1RM) Metcon NBW – Here Comes the Devil a Runnin’ (Time) 4 Rounds For Time: – 10 Devil’s Press (2 DB) 35/25 – 15 Box Jump Overs – 200m Run RX+ 50/35

CrossFit One World – CrossFit Power Snatch 10 Min E2MOM 3 Rep Power Snatch Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Sumo Deadlift High Pull ( Use Farmers Carrie Bar) RX 50/30 10 Handstand Push up 20 Double Under

CrossFit One World – CrossFit Level G Shining (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) Teams of TWO 20 Min AMRAP One works/One Rest 20 Hang Power Clean 135/95 20 Push up 20 Box jump overs 24/20 20 V Ups 20 Goblet Squat 53/35

CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 65-70%) Metcon NBW – Polar Bear Complex (No Measure) EMOM for 12 Min. – 1 Full Clean – 2 Power Cleans – 3 Front Squats -4 Push Jerks RX: 135/95 RX+: 145/105Pick a weight that is challenging but you can do all movements unbroken. …

CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 65-70%) Metcon NBW – But Did You Die? (Time) For Time: Buy In: 400m Run Then… 2 Rounds of: – 8 Devil’s Press (35/25) – 100m Farmer’s Carry – 8 Devil’s Press – 100m Front Rack Carry Buy Out: 400m Run RX+: 50/35 DB

CrossFit One World – CrossFit Strength Pause Back Squat (5×5 E2MOM at 60-65%) 3 second pause at the bottom of the squat for each rep. Metcon NBW – Wrecking Balls (AMRAP – Rounds and Reps) 15 Min AMRAP: – 200m Run – 10 Burpee Wall Balls (20/14) RX+: 30/20 WB

CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x 6 at 65-70%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – Moe and JP’s Over, Under, and the AB’s out! (Time) For Time: 10-1 –…

CrossFit One World – CrossFit Strength We are starting week 3 and with that comes a little heavier weights.  We are still focusing on form but don’t be afraid to move up in % if your form is good and you feel comfortable.  You should have a better understand of pause squats and the Olympic…