CrossFit One World – CrossFit Back Squat (E2MOM FOR 12 MINS 5 REPS @ 80-85% 1RM BACK SQUAT) 3 WISE MEN (3 Rounds for reps) Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatches (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95…

CrossFit One World – CrossFit Strength 12 Min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 70%-75% 1 RM Jerk Push Press Push Jerk Split Jerk Metcon Metcon (Time) 5 Round for Time 200m Run 10 Slam ball ( heavy as possible) 20 Double Unders 10 Thruster 95/65

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP For 25 Mins Team Of Two Partner A 10 Lateral Burpee Max Rep: Power Snatch 135/95 (RX+ 155/115) (Will continue to do snatches until Partner B Finish) Partner B 21 Hang Power Clean 40/20 (RX+ 50/35) 15 Shoulder to Overhead 9 Deadlifts…

CrossFit One World – CrossFit Deadlift (E2MOM FOR 10 MINS 5 REPS @ 75% OF 1RM DEADLIFT) 5k Run (Time) Max Effort 5k Run

CrossFit One World – CrossFit Thanksgiving with the Girls (Time) For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups “Fran’s” House 15 Thrusters (95/65 lb) “Nancy’s” House 400 meter Run 15 Overhead Squats (95/65 lb) “Grace & Isabel’s” House…

CrossFit One World – CrossFit   Clean and Jerk (E2MOM FOR 12 MINS @ 75%-80% OF 1RM CLEAN & JERK) 2 HANG CLEANS + 1 JERK LIBRANOS DEL MAL (AMRAP – Rounds and Reps) AMRAP in 23 minutes 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell Front Rack Reverse Lunges (2×40/25 lb) 9 Dumbbell Push…

CrossFit One World – CrossFit Back Squat (E2M0M FOR 12 MINS 5 REPS 75%-80% OF 1RM BACK SQUAT) Metcon (Time) For time: Buy In: 50 Double Unders 20-18-16-14-12-10-8-6-4-2 Alternating Dumbbell Snatches (35/50) Goblet Squats Russian Twists Buy Out: 50 Double Unders

CrossFit One World – CrossFit Snatch (E2MOM FOR 12 MINS 6 SETS 2 HANG SNATCH + 1 SNATCH ) @ 75%-80% OF 1 RM SNATCH Metcon (Time) 5 Rounds for Time 21 calorie Row 15 Burpee Box Jump Overs (24/20 in) 9 Front Squats (95/135) Time Cap: 25 minutes With a running clock, complete 5…

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 5 Bench Press @70%-75% Rep Max Bench Press Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 1 Man-maker 40/20 1 Standing Arnold Press 40/ 20 10 Lateral Hops Over Dumbbell 2 Man-Maker 2 Arnold Press 10 Lateral Hops Over Dumbbell 3 Man-Maker 3 Arnold…