Category: WOD

CrossFit One World – CrossFit Strength Clean and Jerk Complex (E2MOM for 10 mins at 75 – 80% 1RM C&J) – Clean Deadlift (do not stand all the way up) – Full Clean – Front Squat – Split Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 16 minutes: 3 Clusters (135/95) 6 Handstand Push…

CrossFit One World – CrossFit Strength Back Squat (E3MOM x 3 at 85 – 90%) Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

CrossFit One World – CrossFit Strength Strict Press (E2MOM x 5 at 80 -85%) Metcon (Time) FOR TIME: 50-25-15 Power Cleans (95/65) Toes To Bar Shoulder to Overhead RX+ (135/95)

CrossFit One World – CrossFit Strength Overhead Squat (E2MOM x 5 at 75 – 80%) Metcon (Time) 5 Rounds for Time: 15/12 Cal Row 15 Power Snatches (75/55) 35 Double Unders RX+ – 135/95

CrossFit One World – CrossFit Metcon (Time) 5 Rounds For Time: 400m Med Ball Run (20/14) 20 Wallballs 15 Med Ball Sit Ups 10 Med Ball Hanging Knee Raises

CrossFit One World – CrossFit Level G EPION (AMRAP – Rounds and Reps) Teams Of 2 Teams Complete As Many Rounds As Possible For 30 Mins 50 Cal Row (RX+ Assault Bike) 40 Thrusters 115/75 500m Team Run 40 Power Snatch 115/75 (RX+ FULL SNATCHES) (All the movements are accumulated count except the Run. One…

CrossFit One World – CrossFit Strength Back Squat (5×3 E2MOM at 80 – 85%) Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 400m Run 3 Pull Ups 5 Push Ups 9 Squats Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) Then… AMRAP in 10 Minutes 200m Run 5 Pull Ups 10 Push…

CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Push Press (5×3 E2MOM at 80 – 85%) Metcon (AMRAP – Rounds and Reps) Three…

CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 75 – 80%) Metcon (Time) EMPTY BARBELL BLITZ For Time: 70 Push Presses (45/35 lb) 60 Barbell Box Step-Ups (45/35 lb, 20/18 in) 50 Push Presses (45/35 lb) 40 Barbell Box Step-Ups (45/35 lb, 20/18 in) 30 Push Presses (45/35 lb) 20 Barbell Box…

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