CrossFit One World – CrossFit hang clean + clean (E2MOM 65% of 1RM 70% of 1RM 75% of 1RM 80% of 1RM 85% of 1RM) Metcon (Time) 10 rounds for time: 3 Power Cleans 155/105# 9 Lateral Burpees over Bar

CrossFit One World – CrossFit Shoulder Press (5 reps at 65% of 1RM 3 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Dips (Tabata (8 rounds) Max reps If more than 8 reps performed, add weight ) Metcon (AMRAP –…

CrossFit One World – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM Complete a Cycle @ 55 1RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10…

Announcements As a reminder: There are NO classes on Monday, Only open gym from 8am to 12pm everyone is welcome to come. CrossFit One World – CrossFit LVL G Kyrios (Time) Teams of 2 For Time 16-14-12-14-16 Power Clean 135-95 Cal Row DB Snatch 50/35 Bar Facing Burpee-over bar 400 Meter Run Before Every Round…

CrossFit One World – CrossFit Back Squat (E2MOM 3 reps at 60% of 1RM 3 reps at 65% of 1RM 3 reps at 70% of 1RM 3 reps at 75% of 1RM 3+ reps at 80% of 1RM) Metcon (AMRAP – Reps) 3 rounds for max reps: 3 min AMRAP: 10 Thrusters 75/55# 10 Bar…

CrossFit One World – CrossFit hang snatch + snatch (E2MOM 60% of 1RM 65% of 1RM 70% of 1RM 75% of 1RM 80% of 1RM) Metcon (Time) For time: 100 Toes-to-Bar Every minute, starting at 0:00, perform: 3 Squat Cleans 135/95#

CrossFit One World – CrossFit push jerk + split Jerk (E2MOM 60% of 1RM 65% of 1RM 70% of 1RM 75% of 1RM 80% of 1RM) Metcon (Time) For time: 10 Bar Muscle-ups 20 Clean & Jerks 135/95 300 Double Unders 20 Clean & Jerks 10 Bar Muscle-upsSub 10 pull ups and 10 dips for…

CrossFit One World – CrossFit Deadlift (E2MOM 5 reps at 55% of 1RM 5 reps at 60% of 1RM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 5+ reps at 75% of 1RM) Metcon (AMRAP – Reps) 7 minutes Single Arm Alternating Devils Press 50/35

CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM Complete 2 Cycle) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 135/105 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds…