CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 50% 1 RM Overhead Squat) LVL 2 Blade Beam (Time) Buy In 100 Double Under Then 5 Devil’s Press 50/35 10 Single DB Goblet Squats or 10 Alt Pistols 5 Chest to bar 10 Box…

CrossFit One World – CrossFit CHAD1000X (Time) For time: 1,000 weighted step-ups ♀ 35-lb ruck, 20-inch box ♂ 45-lb ruck, 20-inch box Use a dumbbell if you do not have ruck. Scaling: Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. Sara Wilkinson,…

CrossFit One World – Hype Hitters Warm up (No Measure) 3 Rounds Tabata 20/10 High knees Spider-Man lunges Sprawl hops Toe taps Air Squats Cardio & strength (AMRAP – Rounds and Reps) 10 min AMRAP 10 cal bike DB suitcase lunges 10 devils press ————————— 10 RDL 10 Bent over rows 10 push press 10…

CrossFit One World – Hype Hitters Warm up (No Measure) 3 Rounds Tabata 20/10 High knees Spider-Man lunges Sprawl hops Toe taps Air Squats Cardio & strength (AMRAP – Rounds and Reps) 10 min AMRAP 10 cal Row DB suitcase lunges 10 devils press ————————— 10 RDL 10 Bent over rows 10 push press 10…

CrossFit One World – CrossFit CHAD1000X (Time) For time: 1,000 weighted step-ups ♀ 35-lb ruck, 20-inch box ♂ 45-lb ruck, 20-inch box Use a dumbbell if you do not have ruck. Scaling: Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. Sara Wilkinson,…

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 60 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Wallballs 10 Kettle Bell Swings 10 KB Goblet Squat…