CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 7 x 100m Row 1 min rest between each set Record your SLOWEST timeFocus on keeping the same pace and slowing your heart rate down during the rest. Strength Deadlift (5×5 E2MOM at 55-60%) Metcon Metcon (Time) “BALLIN’ ANNIE” 50-40-30-20-10 – Double Unders – Sit-Ups…

CrossFit One World – CrossFit Strength Front Squat (1 RM) 20 minutes to establish a 1 RM front squat. Please record your 1 rep into Wodify. Suggested Set and Reps to get to your max: Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @…

CrossFit One World – CrossFit Strength Clean and Jerk Establish a Heavy 1 Rep Max within 20 Min Suggestions Set 1 75% Set 2 80% Set 3 85% Set 4 90% Set 5 95% Set 6 99% Set 7 101% Metcon Level Slot WALL (AMRAP – Rounds and Reps) 12 Min AMRAP 3 Muscle Up…

CrossFit One World – CrossFit: Fire Breathers Metcon (Time) 9-7-5 Squat snatch Ring muscle up 135/95 (Amanda) Into 5-7-9 Clean Bar muscle up 205/145 Metcon (No Measure) Emom x 30min Station 1 – 250/200 Meter Row Station 2 – 25 Wall Ball 20/14# Station 3 – 20 Dumbbell Push Press Station 4 – 20/15 Cal…

CrossFit One World – CrossFit Warm-up (No Measure) Partner WOD 10 min AMRAP 20 Box jumps 20 Slam balls 20 Alt v-ups**Partner must do a minimum of 5 reps before switching. Metcon (AMRAP – Rounds) 20 min AMRAP Partner A: Max calorie row Partner B: 20 Alt lunges 15 DB Thrusters 9 burpeesThe row is…

CrossFit One World – CrossFit Strength Deadlift Establish a Heavy 1 Rep Max Within 20 Mins Suggestions Set 1 5 Reps 70% Set 2 5 Reps 75% Set 3 3 Reps 80% Set 4 3 Reps 85% Set 5 1 Rep 90% Set 6 1 Rep 95% Set 7 1 Rep 101% Metcon Metcon (Time)…

CrossFit One World – CrossFit Strength Level-Snatch Complex Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch10 Min E2MOM Complete a Complex Metcon Metcon (Time) 5 Round For Time 5 Power Clean 115/75 10 Hand Release Push Ups 15 Plate Overhead Sit Up 25/10 200m Run RX+ 5 Power Clean 155/115 10 Handstand…

CrossFit One World – CrossFit Strength Establish a Heavy 1 Rep Max within 20 Mins Shoulder Press Push Press Push Jerk Note: Primary Goal is to establish a heavy Shoulder Press. By any chance you establish that early move on to Push Press and so on. Shoulder Press Push Press Push Jerk Metcon Metcon (AMRAP…

CrossFit One World – CrossFit Strength Level-Clean Complex Deadlift Power Clean Hang Power Clean Clean Front Squat10 Min E2MOM Complete a Complex Metcon Metcon (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over Bar Min…

CrossFit One World – CrossFit Strength Back Squat Establish a Heavy 1 RM within 20 Mins Suggestion Set 1 5 Rep 65% Set 2 5 Rep 70% Set 3 3 Rep 80% Set 4 3 Rep 85% Set 5 1 Rep 90% Set 6 1 Rep 95% Set 7 1 Rep 101% Metcon Metcon (AMRAP…