CrossFit One World – CrossFit Metcon (Time) For Time (with a Partner) 60 Pull-Ups 60 Wall Balls (20/14) 60 Ab Mat Sit-Ups 120 American Kettlebell Swings (53/35) Perform every two minutes: 10 Synchronized Burpees With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Athletes can…

CrossFit One World – CrossFit DEADLIFT Deadlift 5 Reps @ 65% of 1RM E2MOM for 10 mins MR. CLEAN (Time) For Time and Load 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 55 Double-Unders 6 Clean-and-Jerks (135/95 lb) 6 Toes-to-Bars 55 Double-Unders 9 Clean-and-Jerks (135/95 lb) 9 Toes-to-Bars 55 Double-Unders 12 Clean-and-Jerks (135/95 lb) 12 Toes-to-Bars 55…

CrossFit One World – CrossFit Snatch (6X(2 Power Snatches + 1 Snatch)) E2MOM FOR 12 MINS @ 70%-75% OF 1RM SNATCH Metcon (Time) 6 Rounds Every 4 minutes, complete: 100 meter Farmer’s Carry (2×50/35 lb) 10 Dumbbell Box Step Overs (2×50/35 lb, 24/20 in) 200 meter Run On a 24-minute clock, every 4 minutes, complete…

CrossFit One World – CrossFit Front Squat (E2MOM for 12 Minutes at 70%-75% of 1RM Front Squat) Evil EMOM (No Measure) EMOM for 14 minutes Odd: 10 Thrusters (95/65 lb) Even: 20 American Kettlebell Swings (54/35 lb) With a running clock, each minute on the minute (EMOM), athlete starts by performing 10 thrusters, then rests…

CrossFit One World – CrossFit Clean and Jerk (6x(2+1)) E2MOM for 12 mins 2 Power Cleans + 1 Jerk @ 75%-80% of 1RM Clean & Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 13 minutes 1 Pull-Up 2 Push Presses (95/65 lb) 2 Pull-Ups 4 Push Presses (95/65 lb) Continue with this pattern, adding…

CrossFit One World – CrossFit Back Squat (70-75% of 1RM Back Squat) Every 90 secs for 6 sets 5 Reps each set Metcon (Time) “Tastykakes Killa” 11 Rounds for Time: 1 Snatch 5 Overhead Squats 7 Burpees 8 Wall Balls (20/14)

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 2 Power Cleans 2 Hang Cleans @ 70%-75% ! RM Clean Power Clean Hang Clean Metcon Metcon (2 Rounds for reps) 1st Round 9 Min AMRAP 10 Bar Facing Burpee 5 Hang Power Cleans 135/75 10 Shoulder to Over Head Rest 60 Sec 2nd Round 9…

CrossFit One World – CrossFit Smette (Time) For Time (with a Partner) 4,000/3,000 meter Row While Partner A Rows, Partner B completes AMRAP of: 5 Toes-to-Bars 10 Wall Ball Shots (20/14 lb) 15 Push-Ups Partners switch as necessary With a running clock, complete the 4,000/3,000 meter Row as fast as possible (“For Time”). While Partner…

CrossFit One World – CrossFit Weightlifting Establish a heavy Single within 14 Mins Suggested: Every 2 Min Set 1 – Bar or 50% – 5 Reps Set 2 – 50% – 65% – 5 Reps Set 3- 65 % – 75% – 3 Reps Set 4 – 75%- 85 % – 2 Reps Set 5…

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM Complete a Snatch Complex @ 70%-75% Of 1RM Snacth Level-Snatch Complex Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (Time) 20 Rounds for Time 10 American Kettlebell Swings (53/35) 5 Kettlebell Goblet Squats 3 Push-Ups With a running clock, as fast as…