CrossFit One World – CrossFit Strength Snatch Complex (E2MOM x 5 at 75 – 80%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon (No Measure) EMOM for 20 Minutes: 1-15/12 Cal Row 2-15 Box Jump Overs (24″/20″) 3-16 Alt…

CrossFit One World – CrossFit Strength Deadlift (5×3 E2MOM at 80 – 85%) “DONNY” (Time) For Time 21-15-9-9-15-21 Reps, Deadlifts (225/155 lb) Burpees Time Cap: 25 minutes With a running clock, as fast as possible perform 21 Deadlifts & 21 Burpees, 15 Deadlifts & 15 Burpees, 9 Deadlifts & 9 Burpees, 9 Deadlifts & 9…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP: Teams of 2 60 Cal Row 50 Wall Balls 40 T2B 30 Box Jumps 20 Power Cleans (135/95) 4 Rope ClimbsSplit work as needed

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 20 Min AMRAP Partner A 10 Burpee Box Jump 15 Kettle Bell Swings 53/35 Parner B 5 Bear Complex 75/115 (RX+ 95/135) Partners will switch after every 5 Bear Complex. While Partner A completes as man round of Burpee box jumps…

CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 75 – 80%) As the weights get heavier, shoot for the 5 reps, if not, shoot for 3-5 in later sets. Metcon Metcon (AMRAP – Rounds and Reps) MURPH PREP FRIDAY 20 Min AMRAP: – 400m Run – 1 Round of Cindy – 400m…

CrossFit One World – CrossFit Skill Plate Pistol Touchdown/Box Pistol Touchdown/Pistol Work Start with proper pistol technique standing on a 45 lb plate and work your way up to a box. – “Touchdown” technique is sitting in proper pistol technique from a height and touching your HEEL to the ground with toes pointing up. –…

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 75 – 80%) Metcon Metcon (Time) “ROWING WITH THE DEVIL” 20-18-16-14-12-10-8-6-4-2 – Calorie Row 1-2-3-4-5-6-7-8-9-10 – Devil’s Press (2 DB)RX: 35/25 RX+: 50/35

CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 7 x 100m *Rest 30 seconds between each round*Record your slowest time. Strength Clean and Jerk Complex (E2MOM x 6 at 65 – 70%) – Clean Deadlift (Do not stand all the way up) – Full Clean – Front Squat – Split Jerk Metcon Metcon…

CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 70 – 75%)

CrossFit One World – CrossFit Metcon (Time) FOR TIME: BUY IN: 400m Sandbag RUN Then 5 Rounds: 15 Sandbag over Shoulders (60/40 lb) 20 Sandbag Hop Overs 15 Sandbag Front Squats (60/40 lb) 20 Sandbag Alternating Front Rack Reverse Lunges 15 Sandbag Back Squats (60/40 lb) BUY OUT: 400m Sandbag RUNNNNNNN