CrossFit One World – CrossFit Weightlifting Pause Back Squat (5-5-5-5-5) E2MOM x 5 5 Back Squat with 3 sec pause the the bottom of the movement. Start at 45% 1 RM to no more than 55% 1 RM. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 9 Strict Handstand Push-ups 6 Burpee Box Jump…

CrossFit One World – CrossFit Strength Deadlift (4-3-3-2-2) E2MOM x 5 Dead Stop Deadlifts Deadlift 1×4 at 65% 1RM Deadlift 1×3 at 70% 1RM Deadlift 1×3 at 70% 1RM Deadlift 1×2 at 75% 1RM Deadlift 1×2 at 75% 1RM Dead stop reps- reset on every rep, on all sets. The focus is on maintaining a…

CrossFit One World – CrossFit Strength Overhead Squat (2-2-2-2-2) E2MOM X 5 2 Overhead Squats Starting at 65% of your 1 rep max and aim to finish at 80-85% Metcon Metcon (Time) For time: 3 rounds of: 10 Power Cleans, 75/55 lbs 16 Wall Balls, 20/14 lbs — Rest 3 Minutes — 3 rounds of:…

CrossFit One World – CrossFit CARNALS Birthday Wod (Time) 7 Rounds For time Teams of Two 19 Burpee Box Jump Overs 24/20 19 Chest to Bar 19 Deadlift 155/105 7 Rope Climbs 87 Double Unders Time Cap 30 Mins

CrossFit One World – CrossFit Weightlifting Squat Snatch (EMOM x 10) EMOM x 10 Every minute on the minute perform: 1 Squat Snatch Start at 65% and work up to no more than 80% Metcon Metcon (No Measure) Every 1:30 for 3 rounds do: 15 Thrusters, 95/65 lbs — Rest 1:30 min — Every 1:30…

CrossFit One World – CrossFit Strength 10 MIn EMOM Odd: DB Bench Press Even: DB Bent Over Rows Bench Press 10 Reps Of DB Bench Press Bent Over Row 10 Reps Of DB Bent Over Rows Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 21 Wallballs 20/14 15 Cal Row 9 Pull ups

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 5 Devils Press 50/35 10 Single DB Overhead Sit Up 50/35 5 DB Thruster 50/35 Partner B and C Partner Dead Lift Hold Rx 315/225 Honor System Reps Doesn’t Count while DL Bar on the Ground Partner must complete…

CrossFit One World – CrossFit Weightlifting Power Snatch (4-3-3-2-1) Snatch E2MOM x 5 4-3-3-2-1 Power Snatch Start at 65-70% 1 RM and add each round to no more than 85% for your 1 rep. round. These are not touch and go. Metcon Metcon (Time) For time: 21-15-9 reps of: Alternating Dumbbell Snatch, 50/35 lbs Strict…

CrossFit One World – CrossFit Weightlifting Hang Power Clean (4-4-4-4-4) Hang Power Clean E2MOM x 5 4 – 4 – 4 – 4 – 4 Reps Start at 70% Work Up to a moderately Heavy Set of 4 Metcon Metcon (AMRAP – Reps) E3MOM x 3 Rounds 75 Double Unders 25 AbMat Sit Ups Max…

CrossFit One World – CrossFit Weightlifting Push Jerk (4-4-4-4) Push Jerk E2MOM x 4 4 – 4 – 4 – 4 Reps Start at 70% Work Up to Heavy Set of 4 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 16 Double Dumbbell Shoulder-to-Overheads, 100 Meters Double Dumbbell Farmers Carry 16 Toes-to-bars 100 Meters…