CrossFit One World – CrossFit: Fire Breathers Metcon Metcon (AMRAP – Reps) NorCal Masters 2015 Workout 3 (Row Version) Row 2000 Meters Rest 1:00 minute Then: AMRAP 2 minutes Back Squat. Score is Back Squat Reps (95 lbs/135 lbs) Metcon (No Measure) NorCal Masters 2016 Workout 1: Part One: 3RM Hang Squat Clean in 4…

CrossFit One World – CrossFit Metcon (Time) Hold On Partner! Teams of 2 (7 Rounds for Time, 30 Min. Cap) 105/75 (RX+ 135/105) Partner A 10 Hang power Cleans Partner B Holds Hang Power Position Then switch Partner A 10 Calorie Row while Partner B Holds Plank Position Then switch Partner A 10 Back squats…

CrossFit One World – CrossFit Deadlifts & Wallballs E2MOM x 5 Sets: 10 Wallballs 3 Deadlifts Load at 60% and work up to heavy triple Metcon (Time) 5 Rounds: 15 Deadlifts 12 Box Jump Overs 9 Front Squats (155/105)

CrossFit One World – CrossFit Tempo Overhead Squats Tempo Overhead Squat E2MOM x 5 1 Tempo Overhead Squat (5 Seconds Down) 2 Overhead Squats Load to 60-65% Metcon (Time) 1000m Row 100 Double Unders 800 M Run 100 Double Unders 1000m Row

CrossFit One World – CrossFit Squat Clean Stamina Squat Clean Stamina EMOM x 5: 5 Touch and Go Squat Cleans Load to 70-75% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20 / 14 lb) 20 Power Cleans (75/55 lb) 20 Box Jumps (24″/20″) 20 Push Presses (75/55 lb) 200 Meter…

CrossFit One World – CrossFit Power Snatch Power Snatch E2MOM x 8 Minutes 2 Power Snatch Load to 80-85% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 18: 20 Dumbbell Snatches (50/35) 18/15 Calorie Row 20 Single Dumbbell Box Step-Ups (24/20) 12 Pull-Ups

CrossFit One World – CrossFit Back Squat Strength Work: 20 Minutes to establish 5 Rep Max Back Squat This will be your benchmark for Stamina Squats starting next week We will retest during Week 10. Metcon (Time) For Time: 800 Meter Run 50 Barbell Thrusters (empty barbell) 800 Meter Run 25 Barbell-Facing Burpees 800 Meter…

CrossFit One World – CrossFit Skill 12 Min EMOM Odd :1 Rope Climbs Even : 5-7 Handstand Push Ups Rope Climb Handstand Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 18 MIN E3MOM 20 Double Under 15 Plate Ground to Overhead 45/25 10 Hand Release Push Ups 5 Toes to Bar

CrossFit One World – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 30 min AMRAP: (Work divided as you please) 300 double unders 30 Synchronized Ab Mat SitUps (Add med ball if you want to make it spicy) 30 HSPU 30 Front Squats 65/95 One partner working at a time, must complete movements in order.

CrossFit One World – CrossFit Clean Complex Clean Complex E2MOM x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Load to 60% and work up to heavy complex Metcon (Time) For Time: 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 95/65