CrossFit One World – CrossFit Hang Snatch (12min E2MOM 2 Rep Hang Snatch(Not Power) 3 Rep Tempo Over Head Squat @55% 1RM Snatch) Overhead Squat Cluster Buster (AMRAP – Rounds and Reps) 15 minutes AMRAP 1 Cluster 30 Double-Unders Run 100 m 2 Clusters 30 Double- Unders Run 100 m 3 Clusters 30 Double Unders…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 55% 1 RM RDL) Cindy Went Rowing (AMRAP – Rounds and Reps) 20 min AMRAP Cindy Every 5:00 starting at 0:00 row 500 m/400 m Continue where you left off after every row 1 round of Cindy 5 pull ups…

CrossFit One World – CrossFit Hang Clean (12min E2MOM 2 Rep Hang Clean(Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 70% 1RM Front Squat) Front Squat “35 N’ Fabulous” (Checkmark) “Coach Lalyk’s Birthday 🎂 Wod” 4 Rds For Time 2 Squat Cleans 185/135 4 Burpee Box Jumps 24/20…

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 4 Rep Back Rack Reverse Lunges (2-Left 2-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 70% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

CrossFit One World – CrossFit Snatch (10 Min E2MOM 3 Rep Snatch @ 75 (Not Power)) LVL 1 Healing Wind (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 12 Hang Power Snatch 95/65 (RX+115/85) 24 Bar Facing Burpee Rest 90 Sec 6 Min AMRAP 3 Toes to Bar 6 Hang Power…

CrossFit One World – CrossFit Macho Nacho (AMRAP – Rounds and Reps) 14 minutes AMRAP 2 Rope Climbs (15’) 4 Burpees Box Jump Overs 6 Alt. Dumbbell Snatches Rx Box 30/24 DB 70/50 Rx + Legless Rope Climbs Rest/ Transition 5 Min Polar Bear Complex (3 Rounds for reps) EMOM for 12 Min (3 Rounds)…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 65% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Jazz Method (AMRAP – Rounds and Reps) 15 Min AMRAP…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 50% 1 RM RDL) Metcon (Time) 4 Rounds For Time 10 Box Jumps 10 Sprawls 10 Deadlift 10 Hand Release Push Up Rx Box 24/20 Bar 205/135 Rx+ Box 30/24 Bar 225/155

CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 50% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Just Keep Swimming (AMRAP – Rounds and Reps) 12 Min…

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 65% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…