CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 80%) Metcon (Time) 21-15-9 reps for time: Bike/Row calories Devils press 50/35Choose a challenging weight. Ideally you should have to break these into sets.

CrossFit One World – CrossFit Deadlift (E2MOM 3×5 80%) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 right DB deadlift 5 right DB hang clean jerk 5 left DB deadlift 5 left DB hang clean jerk 10 push up 15 sit up 200m run db = 50/35

CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM 1 Cycle @ 70% 1 RM Hang Power Clean) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Rep @ 95% 1 RM Clean) Metcon (AMRAP – Rounds and Reps) 15…

CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 90%) Metcon (Time) For time: 400 Run 21 Thrusters 75/55# 21 Pull-ups 15 Thrusters 105/75# 15 Pull-ups 9 Thrusters 135/95# 9 Pull-ups 400 Run Cap 20 mins

CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 90%) CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs…

CrossFit One World – CrossFit Front Squat (E2MOM 5×5 90%) Metcon (Time) 2-4-6-8-10-8-6-4-2 DB (2) burpee squat clean DB (2) push press Toes 2 Bar 15 Double Unders after each round DB = 50/35 Cap 22 mins

CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 then max Jerk 90%) Metcon (AMRAP – Rounds and Reps) 2 rounds (4x5min AMRAPs) 5 min AMRAP: • 10 KB swings 53/70# • 10 Clean & Jerks 115/75# Rest 2 mins 5 min AMRAP: • 10 Snatch 115/75# • 10 Burpees rest 2 mins,…

CrossFit One World – CrossFit Deadlift (E3MOM 5×3 90%) Metcon (Time) For time 21-15-9-15-21 Wall Balls Cal Bike

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Rep @ 75% 1 RM) LVL 3 Gauntlet (4 Rounds for reps) For Reps 4 Round (20 Min Total) 1st Min Shoulder to Over Head 95/65 2nd Min Hand Release Push Up 3rd Min Back Squat 95/65 4th Min Thrusters 95/65 5th Min Burpee…

Announcements The Friday CrossFit 715pm class has been discontinued. The class has been replaced by the Active Recovery class for Friday @715pm going forward. This class will be instructed by Coach Pai. All members welcome! Competitors class starts this Saturday with Coach John @11am. This class is recommended for you if you are high level…