Warm Up: Good Mornings 3 x EMOM of 5 Good Mornings *start with barbell, make small jumps Weightlifting: Overhead Squat 3 x E2MOM 5 x Overhead Squat @ 70% Front Squat: 3 x E2MOM 5 x Front Squat @ 70% If unable to do overhead squat due to mobility substitue with front squat. WOD: Tabata…

Weightlifting: Clean 6 x E2MOM 3-Position Clean (Above knee, below knee, ground) 1 set @ 60% 1 set @ 65% 4 sets @ 70% And then… Clean Pull 6xEMOM 2 Clean Pull Add 10# to 70% Clean. WOD: EMOM x 16 (16 Min) Min 1: Max Rope Climb Min 2: Max Pistols Min 3: Max…

Strength: Push Jerk/Split Jerk 3xE2MOM 3 Push Jerk *use 60% of Split Jerk Split Jerk 3xE2MOM 3 Split Jerk *use 70% of Split Jerk WOD: 3 RFT 10 Hang Clean and Jerks 10 Pull Ups 50 Double Unders RX – 115/75 RX+ – 155/95

Weightlifting: Snatch 6 x E2MOM 3-Position Snatch (Above knee, below knee, ground) – 1 set @ 60% 1 set @ 65% 4 sets @ 70% Then… Snatch Pull 6xEMOM 2 Snatch Pull Add 10# to 70% Snatch. WOD: 12 Min AMRAP 10 Slam Balls 30/20 10 Wall Balls 20/14

Warm-up: 3×10 Banded Goblet Squat Weightlifting: 5 x E2MOM Back Squat Back Squat – 70% x 5 x 5 WOD: AMRAP -CAP 16 Minutes 500M Row 400M Run 500M Row = each meter is 1 rep 400M Run = completion is 1 rep Banded Goblet Squat: https://www.youtube.com/watch?v=0upn6tdpT0Y

Burgener Warm Up: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Skill Transfer Exercise: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip WOD: For Time Run…

Strength: Front Squat Take 15 minutes to building to your 1 rep max Front Squat WOD: Hammer – 5 Rounds, each round for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City,…

Happy New Year! CrossFit One World is closed New Years Day. Enjoy the day with family and friends!

WOD: Holleyman (For Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155 In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004