Month: December 2017

CrossFit One World – OW Fit Strength Front Squat 10 Min E2MOM For 5 Rep @ 65% 1RM of Clean Metcon Metcon (10 Rounds for reps) E3MOM For 10 Sets (30 Mins) 6 – Thruster 55/75 6 – Snatches 6 – Burpees 6 – Alternating Reverse Lunges

CrossFit One World – OW Fit Strength EMOM 8 5 single leg deadlift each side Metcon AMPRAP 18 min 10 bicep curls (no kip in the curl, if get caught doing more of a hammer curls type, do 5 push ups) 20 back racked alternating lunges 10 tricep extensions (same push up penalty) 20 calorie…

CrossFit One World – OW Fit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP Partner A: 200 M run w/Wall Ball Partner B: 20 Wall Balls 20 Med Ball Box Step Ups Switch every 200 meter run If either partner drops their ball 10 synced burpee penalty *Running partner takes over on rounds &…

CrossFit One World – OW Fit Power Snatch (5×2) 5xE2MOM 5 Power Snatches at 60% Focus on technique GraceAble (Time) 30 Clean and Jerks Rest 3 Min 30 Snatches

CrossFit One World – OW Fit Power Clean (10×2) 10x Every :90 Start at 40% and add weight each rep Metcon (Time) For Time: 50 Double Unders 40 American KBS 35/50 30 Push Ups 20 Goblet Squats 10 Burpees

CrossFit One World – OW Fit Front Squat (3×8) 3 x E2MOM 3×8 @80% Take from ground Use 1RM clean Metcon (Time) 5 RFT 100M Run 20 Alt DB Snatch 35/50 THEN DIRECTLY INTO 5RFT 100M Run 20 Sit Ups

CrossFit One World – OW Fit Strength E2MOM x 5 1 Push Jerk + 1 Split Jerk 65%-75% 1RM Metcon 21-15-9 Hang Power Clean Man Makers Rest 3 Min. 21-15-9 Push Press Russian Twist w/DB

CrossFit One World – OW Fit Metcon Metcon (Time) Teams of 2 For Time 6 Synchronized Overhead Plate Alt. Lunges @ Top of every 3 minutes (will start on Min. 3…you’re welcome!) Then Partner A Complete 50 Double Unders / 75 Almost Unders / 100 Singles Partner B Start on 400 Burpee Plate Ground To…

CrossFit One World – OW Fit Metcon (Time) 1 Mile Run Rest 3 Min Then 100 Goblet Squats E2MOM 5 Burpees

CrossFit One World – OW Fit Zoom: Metcon (No Measure) EMOM in 16 mins Min 1 – 10 DB Clean & Jerks Min 2 – 10 push ups Min 3 – 10 DB Thrusters Min 4- 10 Push Ups AMRAP in 20 mins 30 Lateral Jumps 20 KB/DB Swings 10 DB Suitcase Crunches