CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 15 minutes 6 Burpees 10 calorie Row 3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb) 3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb) Partners switch after each full round. One partner works at a time. Partner 1 completes a round,…

CrossFit One World – CrossFit Clean Technique (EMOM for 12 minutes) Clean Technique EMOM x 12 2 Clean Pulls 2 Hang Muscle Cleans 2 Pause Front Squats 2s at bottom Load bar at 45-50% of your 1RM Clean Metcon (AMRAP – Rounds and Reps) AMRAP in 20 mins: 20 Wallballs (20/14) 20 Sumo Deadlift High…

CrossFit One World – CrossFit Squat Snatch (E2MOM for 16 mins) Squat Snatch E2MOM x 8 3 Snatch Balances 1 High Hang Squat Snatch Load to 50-55% 1RM Snatch Metcon (Time) 21-15-9: (30 Minute Cap) Box Jump Overs, Power Cleans Chest To Bar Pull-Ups, Front Squats Lateral Barbell Burpees, Push Jerks (95/65)

CrossFit One World – CrossFit Tempo Push Press (EMOM for 10 mins) Tempo Push Press EMOM x 10 3 Push Press taking 5s to lower to shoulders Load Bar to 50-60% of 1RM Push Press Metcon (5 Rounds for time) E4MOM x 5 Rounds: 9 Box Jump Overs (24″/20″) 12 Double Dumbbell Front Squats 12/9…

CrossFit One World – CrossFit Snatch Technique (EMOM for 12 mins) Snatch Technique EMOM x 12 2 Snatch Pulls 2 Muscle Snatch 2 Pause Overhead Squat 2s at bottom Load bar at 40-45% of your 1 RM Snatch Metcon (Time) For Time: 21 Deadlifts, 400m Run 15 Deadlifts, 400m Run 9 Deadlifts, 400m Run Barbell…

CrossFit One World – CrossFit Week 1 – Strength Stamina Cycle This 10-Week Cycle focuses on strength with an emphasis on stamina. Crossfit workouts often asks us to move sub-maximal (less than your 1RM) weights at a high volumes. This cycle will help condition your body to handle the higher barbell volumes that you see…

CrossFit One World – CrossFit 3 Rounds TABATA (20/10) (Core Work) Hollow Rocks Hollow HOLD Tuck Crunches Tuck HOLD Supermans(Up&Down) Superman HOLD V-ups Dead Bug/V-up HOLD (Head,shoulders&feet up) Metcon (Time) 6 Rounds for Time: 8 Goddessmakers* (2×35/25 lb) 200 meter Run Rest 1 minute *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row,…

CrossFit One World – CrossFit A.M. Raaapps! (AMRAP – Rounds and Reps) Teams of 3 2 rounds of 3 AMRAPs (5 Min AMRAPs) AMRAP #1 (5 min AMRAP) 30 Sync Wallball Train 20/14 (5 reps then switch) 100m Partner Carry (Or all carry plate 45/25) 30 WB Russian twists (U go, U go, I go=1…

CrossFit One World – CrossFit Dead lift (Establish your 1RM in 15 minutes) Metcon (Time) For Time 2,000 meter Row Every 2 minutes, perform: 15 Sit-UpsWith a running clock, as fast as possible complete the 2,000 meter Row. Every 2 minutes, get off from the rower to perform 15 Sit-Ups. Score is the time on…