CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 6 x 200m Row Rest 1 minute between each setRecord the slowest time Strength Strict Press (5×5 E2MOM at 60-65%) Metcon (No Measure) POLAR BEAR COMPLEX EMOM FOR 12 MINUTES: 1 CLEAN 2 POWER CLEAN 3 FRONT SQUAT 4 PUSH JERKS RX (135/95)

CrossFit One World – CrossFit Strength Clean and Jerk (1 RM) 20 minutes to establish a 1 RM Clean and Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Mins: 8 Hang Power Clean & Jerks (135/95) 8 Toes to Bar 8 Box Jump Overs (24/20) 8 Handstand Push Ups

CrossFit One World – CrossFit

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min. AMRAP Teams of 3: 200 M Plate Run, (each run w/own plate) 15/25 Then: Partner A, 10 push-ups Partner B, 10 Russian KB 35/53 Partner C, 10 Plate sit ups 15/25 (Rotate stations, so that each athlete does all 3 movements) Then:…

CrossFit One World – CrossFit Strength Snatch (1 RM Snatch) 15 minutes to establish a 1 RM snatch. Record weight in Wodify Metcon Metcon (AMRAP – Rounds and Reps) “JUMPING DEVIL” 18 Minute AMRAP: 4, 6, 8, 10, 12… etc. – Pull-Ups – Single Arm Alt. Devil’s Press (50/35) – Box Jump Overs (24/20)Athletes will…

CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 55-60%) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit One World – CrossFit Strength Push Press (1 RM Push Press) 15 minutes to establish a 1 RM Push Press Metcon Metcon (Time) “Oh NoNo” 50-40-30-20-10 – Alt. DB Snatches 25-20-15-10-5 -Calorie Row 50-40-30-20-10 – Alt. DB Clean and Jerks RX: 50/35 RX+: 70/50 Time Cap: 28 Minutes

CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 7 x 100m Row 1 min rest between each set Record your SLOWEST timeFocus on keeping the same pace and slowing your heart rate down during the rest. Strength Deadlift (5×5 E2MOM at 55-60%) Metcon Metcon (Time) “BALLIN’ ANNIE” 50-40-30-20-10 – Double Unders – Sit-Ups…

CrossFit One World – CrossFit Strength Front Squat (1 RM) 20 minutes to establish a 1 RM front squat. Please record your 1 rep into Wodify. Suggested Set and Reps to get to your max: Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @…

CrossFit One World – CrossFit Strength Clean and Jerk Establish a Heavy 1 Rep Max within 20 Min Suggestions Set 1 75% Set 2 80% Set 3 85% Set 4 90% Set 5 95% Set 6 99% Set 7 101% Metcon Level Slot WALL (AMRAP – Rounds and Reps) 12 Min AMRAP 3 Muscle Up…