CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) “MAY THE FORCE BE WITH YOU” AMRAP IN 15 MINUTES (with a Partner) 200 meter Sandbag Carry (Run Together) 14 Burpees over Sandbag 18 Plate Ground-to-Overheads 22 Overhead Plate Lunges As many rounds as possible perform the prescribed work in the order written. Split…

CrossFit One World – CrossFit Strength 12 Min EMOM Odd: 6 DB Bent Over Row Even: 2 Strict Press 2 Push Press 1 Push Jerk 1 Split Jerk Odd: Bent Over Row Even: Level Press Complex Strict Press Push Press Push Jerk Split Jerk Metcon RX: Metcon (4 Rounds for reps) For Reps 4 Round…

CrossFit One World – CrossFit Strength Deadlift Set – 1 – 60% Set – 2 – 65% Set – 3 – 70% Set – 4 – 75% Set – 5 – 75% Set – 6 – 80% Of 1 RM Deadlift Record Last Set on Wodify Metcon Metcon (Time) 10 Round for Time (25 Min…

CrossFit One World – CrossFit Strength 12 Min E2MOM Comple a Complex Level-Clean Complex Deadlift Hang Power Clean Power Clean Front Squat CleanSet 1 – 65% Set 2 – 65% Set 3 – 70% Set 4 – 75% Set 5 – 75% Set 6 – 80% Of Clean 1 RM Record Last Set Metcon Metcon…

CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Rep Back Squat Set – 1 – 60% Set – 2 – 65% Set – 3 – 70% Set – 4 – 75% Set – 5 – 75% Set – 6 – 80% Of 1 RM Back Squat Metcon Metcon (Time) 6 Round for time…

CrossFit One World – CrossFit Strength 12 Min E2MOM Complete a Complex Level-Snatch Complex Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat SnatchSet 1 – 50% Set 2 – 50% Set 3 – 55% Set 4 – 60% Set 5 – 65% Set 6 – 65% Of 1 RM Snatch Or Increase 10…

CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Front Squat @ 70%-75% 1 RM Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 1 Devils Press 45/30 10 DB Hang Power Cleans 5 Arnold Press 2 Devils Press 10 Hang Power Cleans 5 Arnold Press 3 Devils Press 10 Hang…

CrossFit One World – CrossFit Strength Back Squats (3-3-3-3-3+) E2MOM x 5 4 Sets of 3 Reps @ 75-80% of 1RM 1 Set of 3+ Reps @ 75-80%% FLOW: Complete 4 sets of 3 Back Squats. For the final set, complete 3 or more Back Squats. This is essentially a “near max set.” Leave 2-3…

CrossFit One World – CrossFit Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Metcon Metcon (Time) For Time: 4 Rounds 500/400 Meter Row 100 Meter Double Dumbbell Farmer’s Carry 50/35 lbs

CrossFit One World – CrossFit Strength Deadlift (3-3-3-3-3+) Deadlift E2MOM x 5 4 Sets of 3 @ 75-80% of 1RM 1 Sets of 3+ @ 75-80% FLOW: Complete 4 sets of 3 deadlifts. For the final set, complete 1 set of 3 or more deadlifts. This is essentially a “near max set.” Leave 2-3 reps…