CrossFit One World – CrossFit Strength Back Squat (20 min to establish a 3 rep max back squat Coaches: Please allow time for some warm up before starting the clock.) Welcome to week 6!  We are continuing to test our 3 rep maxes in our power lifts.  Wods should be done on the lighter side…

CrossFit One World – CrossFit Strength Power Snatch (12 Min E2MOM 5 Power Snatch @70%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Overhead Sit up 15 Cal Row 10 American KB Swings 5 Single Arm KB Over Head Squat Rx 53/35 Rx+ 70/53

CrossFit One World – CrossFit Level G Deathscythe (AMRAP – Rounds and Reps) Team of 2 21 Min AMRAP Partner A 1 Rope Climbs Rx+ Legless 6 Devil’s Press 20/40 Rx+ 50/35 Partner B 12 Wall Ball 20/14 Rx+ 30/20 24 Double Under Switch Every 3 Mins (Teammate pick up where they left off)

CrossFit One World – CrossFit Strength NBW – Clean and Jerk Complex (E2MOM x 5 at 70-75% of 1 rm clean and jerk) – Clean deadlift (do not stand all the way up) – Hang power clean – Full clean – Push press – Split jerk Metcon NBW – Jonathan’s Baby Dragon (Time) For Time:…

CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 70-75% of 1 rm strict press) Metcon NBW – Cindy Went a’ Rowin’ (AMRAP – Rounds and Reps) 20 min AMRAP: “Cindy” Every 5:00 starting at 0:00 row 500m/400m Continue where you left off after every row 1 round of Cindy: – 5 pull…

CrossFit One World – CrossFit Strength Deadlift (20 min to establish a 3 rep max deadlift Coaches: Please allow time for athletes to warm up with weight and then start the clock.) Athletes: Please make sure you are taking breaks and sitting down between attempts. Metcon NBW – Curtis P’s NSFW (AMRAP – Rounds and…

CrossFit One World – CrossFit Strength Front Squat (3 Rep Max Front Squat 15 min to establish a 3 rep max front squat Coaches: Please allow time for athletes to work up to a starting weight and then start the clock.) Welcome to week 5!  We well be testing some rep maxes the next 2…

CrossFit One World – CrossFit Strength Clean and Jerk 10 Min E2MOM 3 Reps @ 65%-70% Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Thrusters 10 Wall Ball 15 Cal Row 20 Double Under RX 95/65 WB 20/14

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 10 Push Up 31 Sit up 10 American Kettle Bells 31 Air Squat 10 KB Front Rack Lunges 31 Alt DB Snatches 400m Run (Team Band Run) All motions are synchronizes Use a challenging Weight