CrossFit One World – CrossFit Hang snatch + OHS (E90s 5 sets at 55% of 1RM 3 sets at 65% of 1RM 1 sets at 75% of 1RM) 1-time exercise (AMRAP – Rounds and Reps) 10 min AMRAP: 6 Burpees 6 Dumbbell Power Snatch 50/35#

CrossFit One World – CrossFit Dips (E2MOM 3 sets of max rep) push jerk + split Jerk (E90s 5 sets at 55% of 1RM 3 sets at 65% of 1RM 1 sets at 75% of 1RM) 1-time exercise (Time) For time: 8-6-4-2 Muscle Ups 8-6-4-2 Deadlifts 255/175 80-60-40-20 Sit-ups 80-60-40-20 Air SquatsSub Muscle up for…

CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowweek 1 1-time…

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Rep Overhead Squat @ 55%-60% 1 RM OHS) Level 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over Bar Min 5:…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 50 Double Under/Singles 40 DB High Pulls 30 DB Goblet Squats 20 Alt DB Snatches 10 Alt DB Goddess Makers Rx 50/35 RX + 70/50

CrossFit One World – CrossFit Back Squat (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3+ reps at 85% of 1RM) Metcon (Time) For time: 500 m Row 50 Plate Overhead Lunges 45/25# 50 Plate Squats 45/25# 500…

CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 40% of 1RM 50% of 1RM 50% of 1RM 60% of 1RM 60% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb

CrossFit One World – CrossFit Weighted Pull-ups (5×5) Deadlift (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM 1+ reps at 90% of 1RM) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 6 Strict Pull-Ups 12 Push-Ups 12…

CrossFit One World – CrossFit 3 Position Clean (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Clean from above knee Clean from below knee Clean from ground Metcon (Time) 3 rounds for…

CrossFit One World – CrossFit Pause Jerk Pause (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover Metcon…