CrossFit One World – CrossFit Strength Deadlift (5×4 E2MOM at 75-80%) This is getting to a heavier percentage so if you cannot perform all reps with good form, drop to 3 reps. Metcon NBW – Empty Barbell Blitz (Time) For Time: 70 Push Press (45/35) 60 Barbell Box Step Ups (20/18) 50 Push Press 40…

CrossFit One World – CrossFit Strength Back Squat (20 min to establish a 3 rep max back squat Coaches: Please allow time for some warm up before starting the clock.) Welcome to week 6!  We are continuing to test our 3 rep maxes in our power lifts.  Wods should be done on the lighter side…

CrossFit One World – CrossFit Strength Power Snatch (12 Min E2MOM 5 Power Snatch @70%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Overhead Sit up 15 Cal Row 10 American KB Swings 5 Single Arm KB Over Head Squat Rx 53/35 Rx+ 70/53

CrossFit One World – CrossFit Level G Deathscythe (AMRAP – Rounds and Reps) Team of 2 21 Min AMRAP Partner A 1 Rope Climbs Rx+ Legless 6 Devil’s Press 20/40 Rx+ 50/35 Partner B 12 Wall Ball 20/14 Rx+ 30/20 24 Double Under Switch Every 3 Mins (Teammate pick up where they left off)

CrossFit One World – CrossFit Strength NBW – Clean and Jerk Complex (E2MOM x 5 at 70-75% of 1 rm clean and jerk) – Clean deadlift (do not stand all the way up) – Hang power clean – Full clean – Push press – Split jerk Metcon NBW – Jonathan’s Baby Dragon (Time) For Time:…

CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 70-75% of 1 rm strict press) Metcon NBW – Cindy Went a’ Rowin’ (AMRAP – Rounds and Reps) 20 min AMRAP: “Cindy” Every 5:00 starting at 0:00 row 500m/400m Continue where you left off after every row 1 round of Cindy: – 5 pull…

CrossFit One World – CrossFit Strength Deadlift (20 min to establish a 3 rep max deadlift Coaches: Please allow time for athletes to warm up with weight and then start the clock.) Athletes: Please make sure you are taking breaks and sitting down between attempts. Metcon NBW – Curtis P’s NSFW (AMRAP – Rounds and…

CrossFit One World – CrossFit Strength Front Squat (3 Rep Max Front Squat 15 min to establish a 3 rep max front squat Coaches: Please allow time for athletes to work up to a starting weight and then start the clock.) Welcome to week 5!  We well be testing some rep maxes the next 2…

CrossFit One World – CrossFit Strength Clean and Jerk 10 Min E2MOM 3 Reps @ 65%-70% Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Thrusters 10 Wall Ball 15 Cal Row 20 Double Under RX 95/65 WB 20/14