CrossFit One World – CrossFit Back Squat (10 Min E2MOM 4 Rep Back Squat @75% 80%) Split Squats (4 Rounds of 90 Sec (6 Mins) 8 Reps (4 Reps Left leg 4 Reps Right leg) @ 30% of Back Squat) Step 1 — Find Your Split Stance Stand tall holding a pair of dumbbells with…

CrossFit One World – CrossFit Power Clean (10 Min E2MOM 5 Rep Power Snatch @70% – 75%) Push Jerk (4 Rounds of 90 Sec ( 6 Min) 4 Reps Push Jerk + Split 1 Jerk @ 70% – 75%) Split Jerk Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squats @ 70% – 75%) NBW – The OG JH Special (Time) For Time: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches (50/35) – Goblet Squats – Russian Twists

CrossFit One World – CrossFit Metcon This work is usually solo. Let make this a team of 2 Partner A start H1 Partner B Start H2 Once both are done switch. If you finish before your partner rest. H TWINS (Time) Teams of 2 For Time (H1+H2 or H2+H1) 30min time cap H1 38 Dead…

CrossFit One World – CrossFit Hang Snatch (10 Min E2MOM 6 Rep Hang Snatch @ 60% – 65%) Snatch Grip High Pulls (4 Round of 90 Sec (6 Mins) 2 Rep @ 75% – 80%) Run-Row (Time) Five Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 70%- 75%) Overhead Lunges (5 Round of 90 Sec (7.5 Mins) 10 Rep Total OH Lunges (Start light new movement. Lean toward caution please us Barbell)) $$ Happy Gilmore (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 21 AbMat…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 6 Rep Deadlift @ 70% – 75%) Romanian Deadlift (RDL) (5 Rounds of 90 Sec (7.5 Mins) 4 Rep Romanian Deadlift @ 55% – 60% ) () $$ Double Down (5 Rounds for time) 5 Rounds for Time: 15 Box Jumps (24/20”) 15 Double Dumbbell Deadlifts…

CrossFit One World – CrossFit Hang Clean (10 Min E2MOM 6 Rep Hang Cleans @ 60% – 65%) Clean High Pull (5 Rounds of 90 Sec ( 7.5 Mins) 2 Clean High Pull @ 70% – 80%) $$ Tax Day (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 15 American Kettlebell Swings (53/35) 12…

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squat @60% – 65% (Emphasis Position and Speed)) The Chief Is Dead (5 Rounds for reps) 5 AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest,…

CrossFit One World – CrossFit Hang Snatch (10 min E2MOM @ 60%-65%) Metcon (No Measure) E2MOM x 10 Rounds: 10 Box Jumps Overs (24″/20″) 10 Toes to Bar 1 Snatch* *You can do the same weight each round; or add weight each round; or start heavy and back off each round. Athlete’s choice.