CrossFit One World – OW Fit Snatch (5 x 1+2) 5xE2MOM 1 Power Snatch + 2 Snatch Balance *Start at 60%+ *Sub OHS ZOOM: EMOM in 12 mins: ODD- 10 DB UPRIGHT ROWS EVEN-10 DB FLOOR PRESS Metcon (Time) 4 RFT 400m run 10 DBx2 Hang Clean and Jerk 35/50 10 Front Squats ZOOM: AMRAP…

CrossFit One World – OW Fit ZOOM 11am 320-852-359 630pm 318038092 PW:OW Front Rack Lunge (3×5(each leg)) 3xE2MOM Start @ 95# and add weight each round ZOOM: EMOM IN 10 MINS ODD- 10 REPS OF FRONT RACK LUNGES EVEN-10 REPS OF FRONT RACK REVERSE LUNGES Metcon (Time) 4 RFT 50 DU 10 Clusters 95/135 ZOOM:…

CrossFit One World – OW Fit Metcon (Time) Black Mental Health Matters 2 Rounds for Time 25 Burpees over KB 35/53 20 KB Pistols 90 DU 50 Goblet Squats 58 KB Snatches*Wod is from @iron.roots.athlete *<2% of American psychological association members are Black or African American. Some may worry that mental health care practitioners are…

CrossFit One World – OW Fit Weightlifting 10 Mins E2MOM Power Snatch Snatch Balance Drop Snatch Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Devil Press 10 Burpee 20 Cal Row

CrossFit One World – OW Fit Metcon Metcon (AMRAP – Rounds and Reps) Teams Of 2 12 Min AMRAP (1 Working 1 Resting) 20 Box Jumps 16/24 40 Box Step Up 60 Russian Kettle Swing 35/53 ( Switch Whenever ) Rest / Transition (5-8 Min) 10 Min AMRAP Partner A 10 Wall ball Cleans 14/20…

CrossFit One World – OW Fit Metcon (No Measure) 3 Round :30 Hollow Rocks :30 Rest :30 Plank :30 Rest :30 Sit Ups/V-Ups :30 Rest Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 400M Run 15 Front Squats 95/135

CrossFit One World – OW Fit ZOOM: Metcon (No Measure) Strength: EMOM FOR 10 MINS: BULGARIAN SPLIT SQUATS ODD-10 LEFT LEG EVEN-10 RIGHT LEG ZOOM: Metcon (AMRAP – Rounds and Reps) AMRAP 10 MINUTES *REST 2 MINUTES AMRAP 8 MINUTES *REST 2 MINUTES AMRAP 6 MINUTES *REST 2 MINUTES AMRAP 4 MINUTES *REST 2 MINUTES…

CrossFit One World – OW Fit Overhead Squat (5×3) 5 x E2MOM 3 Overhead Squats *Use snatch weight *Take from ground ZOOM: EMOM IN 10 MINS: ODD- 10 SINGLE RIGHT ARM DB OVERHEAD SQUATS EVEN-10 SINGLE LEFT ARM OVERHEAD SQUATS Metcon (AMRAP – Reps) 15 Min AMRAP Alt DB Snatch 35/50 5-10-15-20-25…. DU: 20-40-60-80-100….

CrossFit One World – OW Fit Clean and Jerk (2+2) 5 x E2MOM 2 Clean + 2 Jerks *Start at 50% and add weight ZOOM: EMOM FOR 12 MINS ODD – 10 DB ROWS EVEN- 10 DB MILITARY PRESS Metcon (Time) For Time: 20 Rep Back Squat 95/135 Then, 21-15-9 Seated DBx2 Press 20/35 DBx2…