CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 65-70%) Metcon NBW – Polar Bear Complex (No Measure) EMOM for 12 Min. – 1 Full Clean – 2 Power Cleans – 3 Front Squats -4 Push Jerks RX: 135/95 RX+: 145/105Pick a weight that is challenging but you can do all movements unbroken. …

CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 65-70%) Metcon NBW – But Did You Die? (Time) For Time: Buy In: 400m Run Then… 2 Rounds of: – 8 Devil’s Press (35/25) – 100m Farmer’s Carry – 8 Devil’s Press – 100m Front Rack Carry Buy Out: 400m Run RX+: 50/35 DB

CrossFit One World – CrossFit Strength Pause Back Squat (5×5 E2MOM at 60-65%) 3 second pause at the bottom of the squat for each rep. Metcon NBW – Wrecking Balls (AMRAP – Rounds and Reps) 15 Min AMRAP: – 200m Run – 10 Burpee Wall Balls (20/14) RX+: 30/20 WB

CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x 6 at 65-70%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – Moe and JP’s Over, Under, and the AB’s out! (Time) For Time: 10-1 –…

CrossFit One World – CrossFit Strength We are starting week 3 and with that comes a little heavier weights.  We are still focusing on form but don’t be afraid to move up in % if your form is good and you feel comfortable.  You should have a better understand of pause squats and the Olympic…

CrossFit One World – CrossFit Strength Strength (No Measure) 10 Min E2MOM 8 DB Press @ Challenging Weight Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Push Ups 10 Ring Dips 20 Bicep Curls 40 Ab Mat Sit Ups RX 40/20

CrossFit One World – CrossFit Carol Swanson (Time) For Time (in a Team of 2) Buy In: Partner Run 600m with a Medball 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups/Bent Over Rows 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 Calorie Row 100 Kettlebell Swings (53/35 lb) Buy Out: Partner Run 600m with a…

CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 60-65% of 1 RM back squat) Metcon NBW – JH Special 3 (AMRAP – Rounds and Reps) 15 Min AMRAP: 3, 6, 9, 12, 15…. etc. – Wall Balls (20/14) – T2B *200m run after every round* RX+ 30/20 WB

CrossFit One World – CrossFit Strength Bench Press (5×5 E2MOM at 60-65% of 1RM bench press) Metcon NBW – Running Diane (Time) For Time: 21-15-9 – Deadlifts (225/155) – HSPU 400m run after every roundPick a deadlift weight you can cycle at least 10 reps in the first round.  Push the run if possible and…