CrossFit One World – CrossFit Strength Front Squat (20 minutes to establish a 1 RM Front Squat) “CRISS CROSS” (AMRAP – Rounds and Reps) AMRAP in 15 minutes “Criss Cross” 30 Double Unders 15 Power Cleans (115/85) 30 Double Unders 15 Toes to Bar In “Criss Cross”, we are looking for weights and movement variations…

CrossFit One World – CrossFit Metcon (Time) “Shipwreck” 5 Rounds For Time: 500 Meter Row 10 Sandbag Cleans (50/35) 16 Sandbag Reverse Lunges (50/35) 24 AbMat Sit-ups Scaling: In this 5 round for time workout, athletes will choose a sandbag weight that they are confident completing each set of reverse lunges unbroken. These are alternating…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 21 Min AMRAP On Top Of Every 3 Mins 5 Sync Floor Thruster Then 10-20-30-40-50-Ect Devils Press 50/35 Wallballs 20/14 Cal Row A Team member at every station and must accumulate the designated Rep. ( Listen to your Coach for…

CrossFit One World – CrossFit Strength Snatch (1 Rep Max Snatch) 15 min to establish a 1 rep max snatch. Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps: EMOM x 5 Min 1: Thrusters Min 2: Sit-Ups Min 3: Power Snatches Min 4: Push-Ups Min 5: Rest RX: 95/65

CrossFit One World – CrossFit Strength Clean and Jerk (DE-LOAD: 5×6 E2MOM @ 50%) This is NOT touch and go reps. Think of these as 3 singles every round. Metcon Metcon (Time) “DT BOTH WAYS” 5 Rounds of: – 12 Deadlifts – 9 Hang Power Cleans – 6 S2OH Straight to… 5 Rounds of: –…

CrossFit One World – CrossFit Strength Strict Press (1 Rep Max Strict Press) 15 min to establish a 1 rep max strict press. Metcon Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: – 10 HSPU – 10 Burpee Box Jump Overs – 10 American KBS (70/53) – 50 DU’s

CrossFit One World – CrossFit Strength Overhead Squat (DE-LOAD: 5×6 E2MOM @ 50%) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Scaled: Scale the run to 200m or the weight down.

CrossFit One World – CrossFit Strength Back Squat (1 Rep Max Back Squat) 20 min to establish a 1 rep max back squat. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 4 Burpees 4 Wall Balls (20/14) 8 Burpees 8 Wall Balls 12… 16… 20 etc until the 12 min time is up.Increase…

CrossFit One World – CrossFit Weightlifting Snatch 12 Min E2MOM 3 Reps Snatches @ 55%-60% ( Work On technique ) Metcon Metcon (AMRAP – Rounds and Reps) 6 Round For Time 5 Power Snatch 115/75 10 Bar Facing Burpee 15 Cal Row

CrossFit One World – CrossFit Metcon WOD 1: Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Teams of 2 Partner A 10 Plate Burpee 200m Plate Run 25/45 ( This Establish the Switch) Partner B 10 Handstand Push Up 20 Box Jump 30 American Kettle Bell Swing ( Accumulate Count ) Cool Down 5…