CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 3 Reps Sots/Zots Press @ Bar+5/ 40% Body Weight) Zots Press Metcon (Time) 5 Rounds For Time 200 m Row 10 Alt DB Snatches 10 Single Arm DB Overhead Squat (5 Left – 5 Right) 20 Double-Under Rx DB(1) 50/35 Rx+ DB(1)…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 70% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Tired Hips, Big Dips (AMRAP – Rounds and Reps) 15…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 70% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Tired Hips, Big Dips (AMRAP – Rounds and Reps) 15…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 55% 1 RM RDL) Chesty DB DT (AMRAP – Rounds and Reps) 14 minutes AMRAP 8 Chest-to-Bar Pull-Ups 2 Rounds of Double Dumbbell DT 12 Deadlifts 9 Hang Cleans 6 Push Jerks Rx DB-(2) 50/35

CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 55% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Empty Barbell Blitz (Time) For Time: 70 Push Press 60…

CrossFit One World – CrossFit Clean and Jerk (Establish a heavy Clean and Jerk for today. Within 15 Mins 2 Rep) LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to Overhead 75/55 ( RX+ 135/95 ) 15 Lateral Burpees 20 Jumping Lunges

CrossFit One World – CrossFit Breaking Bad (AMRAP – Rounds and Reps) 14 minute clock AMRAP in 4 minutes: Buy-In: 200 meter Run Then AMRAP in remaining time of: 10 Thrusters (105/65 lb) 5 Lateral Bar Over Burpees 1 minute Rest AMRAP in 4 minutes: Buy-In: 200 meter Run Then AMRAP in remaining time of…

CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 3 Reps Sots/Zots Press @ Bar+5/ 40% Body Weight) Zots Press Metcon (Time) 10 Rounds For Time 12 Alt DB Snatches 9 Burpees 6 Toes to Bar Rx DB 40/25 Rx + DB 50/35

CrossFit One World – CrossFit Hang Snatch (12min E2MOM 2 Rep Hang Snatch(Not Power) 3 Rep Tempo Over Head Squat @55% 1RM Snatch) Overhead Squat Cluster Buster (AMRAP – Rounds and Reps) 15 minutes AMRAP 1 Cluster 30 Double-Unders Run 100 m 2 Clusters 30 Double- Unders Run 100 m 3 Clusters 30 Double Unders…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 55% 1 RM RDL) Cindy Went Rowing (AMRAP – Rounds and Reps) 20 min AMRAP Cindy Every 5:00 starting at 0:00 row 500 m/400 m Continue where you left off after every row 1 round of Cindy 5 pull ups…