CrossFit One World – CrossFit Metcon A: Metcon (Time) 5 Round of ( 4 Mins Per Round) 20 Mins E3MOM of 20 Double Under ( 60 Singles 20 Abmat Sit Up 20 Kettle Bell Swings 53/35 Then On the 4th Min Suicide Run 0 – 6 Ft 0 – 12 Ft 0 – 18 Ft…

CrossFit One World – CrossFit Deadlift (E3MOM for 9 mins 3 Reps @ 85%-90% of 1RM Deadlift) COACH: Don’t rush and give your athletes enough time to warm up for their deadlifts. Seasoned athletes can start warming up while Coach is explaining the proper technique of lifting to beginners. Manage your time properly. Metcon (AMRAP…

CrossFit One World – CrossFit Strength Clean and Jerk Complex (E2MOM for 10 mins at 75 – 80% 1RM C&J) – Clean Deadlift (do not stand all the way up) – Full Clean – Front Squat – Split Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 16 minutes: 3 Clusters (135/95) 6 Handstand Push…

CrossFit One World – CrossFit Strength Back Squat (E3MOM x 3 at 85 – 90%) Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

CrossFit One World – CrossFit Strength Strict Press (E2MOM x 5 at 80 -85%) Metcon (Time) FOR TIME: 50-25-15 Power Cleans (95/65) Toes To Bar Shoulder to Overhead RX+ (135/95)

CrossFit One World – CrossFit Strength Overhead Squat (E2MOM x 5 at 75 – 80%) Metcon (Time) 5 Rounds for Time: 15/12 Cal Row 15 Power Snatches (75/55) 35 Double Unders RX+ – 135/95

CrossFit One World – CrossFit Metcon (Time) 5 Rounds For Time: 400m Med Ball Run (20/14) 20 Wallballs 15 Med Ball Sit Ups 10 Med Ball Hanging Knee Raises

CrossFit One World – CrossFit Level G EPION (AMRAP – Rounds and Reps) Teams Of 2 Teams Complete As Many Rounds As Possible For 30 Mins 50 Cal Row (RX+ Assault Bike) 40 Thrusters 115/75 500m Team Run 40 Power Snatch 115/75 (RX+ FULL SNATCHES) (All the movements are accumulated count except the Run. One…

CrossFit One World – CrossFit Strength Back Squat (5×3 E2MOM at 80 – 85%) Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 400m Run 3 Pull Ups 5 Push Ups 9 Squats Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) Then… AMRAP in 10 Minutes 200m Run 5 Pull Ups 10 Push…

CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Push Press (5×3 E2MOM at 80 – 85%) Metcon (AMRAP – Rounds and Reps) Three…