CrossFit One World – CrossFit Strength Push Press (4-4-4-4) Push Press E2MOM x 4 4 – 4 – 4 – 4 Reps Start at 70% Work Up to Heavy Set of 4 Metcon Metcon (Time) 4 Rounds for Time 250/200 Meter Row 15 Abmat Sit Ups 9 – 6 – 3 – 1 Wall Walks*…

CrossFit One World – CrossFit Weightlifting Metcon (Weight) Squat Snatch Every :30 sec for 15 Minutes 1 Snatch Hold to 60-65% 1 RM for quality at a higher volume Scale: Power Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Sandbag Ground to Overhead 10 Sandbag Back Squats 10 Burpee over Sandbag 100…

CrossFit One World – CrossFit

CrossFit One World – CrossFit Strength 10 Min Emom 5 Db Floor Press @ 65-70 1 Rm Floor Press Metcon Level 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee + Penalty Reps Penalty Rep are the…

CrossFit One World – CrossFit Metcon (Time) 7 Rounds for Time 7 HSPU 7 Thrusters 96/65 7 Knees to Elbows 7 Deadlifts (245/165) 7 Burpees 7 KBS 53/35 7 Pull Ups

CrossFit One World – CrossFit Strength Overhead Squats (4-4-4 / 10-8-6) E2MOM x 3 4 – 4 4 Reps Start at 70% Work Up to Heavy Set of 4 Then E2MOM x 3 10 – 8 – 6 Reps at 60% -65% -65% Metcon Metcon (Time) 5 rounds for time: 250/200 Meter Row 8 Power…

CrossFit One World – CrossFit Weightlifting Clean Complex (1-1-1-1-1) E2MOM x 5 1 Clean Deadlift 2 Hang Power Cleans 1 Squat Clean Work with 60-65% for QualityFocus on fast turnover Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit One World – CrossFit Strength Metcon (Weight) Barbell Front Rack Lunges E2MOM x 5 12 Front Rack Reverse Lunges Start at 40-50% 1 RM Front Squat Metcon Metcon (Time) 10 Rounds for Time 3 Wall Walks 6 Deadlifts 95/135 lbs 12 Minute Time Cap Modification: Wall Walk Plank hold 5 sec for each rep