CrossFit One World – CrossFit Weightlifting 12 MIn EMOM Odd – 5 Push Press Even- 5 Bent Over Row @ 65% – 68% of Bent Over Row Push Press Bent Over Row Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 16 Mountain Climbers 12 Dumbbell Snatches 50-35 8 Dumbbell Goblet Squat 4 Alt…

CrossFit One World – CrossFit Metcon (Time) Teams of 2 (4 Rounds for Time) 1 works at a time (split reps however) 60 Cal Row 50 Wall Balls 20/14 40 American KBS 53/35 20 Pull-Ups 10 Hspu *E2MOM 10 Sync Abmat Sit-UpsYou must complete all reps of each movement before moving to the next one

CrossFit One World – CrossFit Squat Snatch Stamina (EMOM for 10 minutes) Squat Snatch Stamina EMOM x 10 3 “Touch and Go” Squat Snatches Load to 60-65% of 1RM Snatch Metcon (Time) 5 Rounds: 200 Meter Run 10 Power Snatches 10 Box Jump Overs (24″/20″) Barbell Pounds – 95/65

CrossFit One World – CrossFit Deadlift Stamina Barbell Cycling Deadlift Stamina 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 25 Double Unders or Singles Load to 60% of 1 RM No more Metcon (AMRAP – Rounds and Reps) AMRAP 13: 10 Lateral Barbell Burpees, 1 Round of “Macho Man” 10 Lateral Barbell Burpees, 2 Rounds of…

CrossFit One World – CrossFit Power Clean (EMOM for 10 minutes) Power Clean EMOM x 10 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Load bar to 65-70% 1 RM Metcon (Time) For Time, with a 15:00 Time Cap: 50 Power Cleans *On the Minute – 5 Toes to…

CrossFit One World – CrossFit Stamina Squats (EMOM for 12 minutes) Stamina Squats EMOM X 12 Alternating between Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats We are increasing weight this week to 56% of your 5 RM Back Squat Metcon (AMRAP – Rounds and Reps) Part #1 AMRAP 3:00 21/15…

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Hang Power Snatch 65%-75% Start Of at 65% and Increase Every Set Hang Power Snatch Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 DB Walking Lunges 50/35 5 Man Makers 10 DB Deadlift 5 DB Push Press

CrossFit One World – CrossFit A: Metcon (Distance) “Warm Up” Run/Row 10 min Max Distance (teams of 2) P1 200 m run P2 Row Switch every time a parent is back from their run B: Metcon (AMRAP – Rounds and Reps) “Too Complex” (teams of 2) 20 min AMRAP 2 Bear Complex (1 each) 5…

CrossFit One World – CrossFit Squat Cleans Squat Clean On the 2:00 x 7 Sets: 6 Handstand Push Ups 6 Toes to Bar 1 Squat Clean Load bar to 70-75% 1RM. Reduce reps if unable to complete within 90 seconds. Metcon (AMRAP – Reps) AMRAP 20: 400 Meter Run Max Strict Pull-ups We are accumulating…

CrossFit One World – CrossFit Deadlift (10 Rep Max in 20 minutes) Deadlift 20 Mins to Establish 10-Rep Heavy Set Metcon (Time) 2 Rounds: 8 Power Snatches (115/85) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (95/65) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (75/55) 8 Bar Facing…