CrossFit One World – CrossFit Front Squat (5 Rounds for weight) E2MOM x 5 1 Front Squat + 1 Pause Front Squat+ 1 Front Squat Pause 2 seconds at the bottom Start at 70% 1 RM and increase to 80-85% Metcon (Time) 5 rounds for time: 12 Wallball Sit Ups Pick Load 3 Chest to…

CrossFit One World – CrossFit Snatch (6 Rounds for weight) E3MOM x 6 Every 3 Minutes: 3 Snatches 60% 1RM increase each round up to 80%. These are not touch and go. Metcon (AMRAP – Rounds and Reps) For a total of 3 Cycles: AMRAP in 3 mins of: 3 Shoulder to Overhead 135/95 lbs…

CrossFit One World – CrossFit Strength Level-Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)12 Min E2MOM Complete a Cycle @ 65%-70% 1 RM Metcon Level 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (Rounds & Reps) Partner A: 5 T2b 10 Burpee Box Jumps (24/20) 15 Wall-Balls (RX 20/14) Partner B: 20 Cal Row (Partner B switches w/Partner A after completing Row &continues where Partner A left off)

CrossFit One World – CrossFit () CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes…

CrossFit One World – CrossFit Snatch Complex (5 Rounds for weight) E2MOM x 5 2 Power Snatch + 1 Squat Snatch Start at 65-70% of 1RM to no more than 80%If you cannot squat snatch you can power snatch into an overhead squat Metcon (Time) 3 Rounds for Time: 5/3 Rope Climbs 15′ 15 Front…

CrossFit One World – CrossFit Deadlifts (5 Rounds for weight) E2MOM x 5 3 – 3 – 3 – 3 – 3 Start at 70% 1RM and work up to no more than 80-85% 1RM Metcon (Time) For Time: 120 Double Unders/Singles 60 Box Jump Overs 24″/20″ 30 Double Hang Dumbbell to Overhead 50 lbs/35…

CrossFit One World – CrossFit Macho Man (Weight) Every 1 min for 20 mins do: 3 Power Cleans, 135/95 lbs 3 Front Squats, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs Work until completion or failure. You want to select a weight you can complete the 9 reps in under 30 secs. Metcon (Time) 5 Rounds for…

CrossFit One World – CrossFit Strength Push Press (12 Min E2MOM 5 Rep Push Press @ 65-70 of 1 RM) Metcon Metcon (Time) 4 Round For Time 5 Deadlift Rx 225/155 10 Toes To Bar 15 Push Ups 20 Cal Row