Category: WOD

CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 2 Reps Sots/Zots Press @ Bar+10/ 45% Body Weight) Zots Press Metcon (7 Rounds for reps) 14 Min E2MOM (7 Rounds) 10 Shoulder To Overhead 20 Double Unders Max Rep Russian KB Swings Rx Bar 95/65 KB 53/35 Rx+ Bar 135/95 KB…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 2 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 75% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Metcon (Time) 4 Rounds For Time 3 Wall Walks 6 Hang Power…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 3 Rep RDL @ 60% 1 RM RDL) KB taters tots (AMRAP – Rounds and Reps) 17 Min AMRAP 4 Kettle-Bell Taters 4 Burpees 200 m Run 8 Kettle-Bell Taters 8 Burpees 200 m Run 12 Kettle-Bell Taters 12 Burpees 200 m Run Etc…

CrossFit One World – CrossFit Snatch (Establish a heavy Snatch for today. Within 15 Mins 2 Rep) LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee + Penalty Reps Penalty Rep are the accumulated reps that…

CrossFit One World – CrossFit Those Who Glute Together, Gain Together (Time) For Time: 800 meter Run – Together Banded 60 DB Suitcase Walking Lunges – You Go, I Go 200 Meter Run – Together Banded 60 Jumping Alt Lunges (No Weights) – You Go, I Go 200 Meter Run – Together Banded 60 DB…

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 4 Rep Back Rack Reverse Lunges (2-Left 2-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 70% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 3 Reps Sots/Zots Press @ Bar+5/ 40% Body Weight) Zots Press Metcon (Time) 5 Rounds For Time 200 m Row 10 Alt DB Snatches 10 Single Arm DB Overhead Squat (5 Left – 5 Right) 20 Double-Under Rx DB(1) 50/35 Rx+ DB(1)…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 70% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Tired Hips, Big Dips (AMRAP – Rounds and Reps) 15…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 70% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Tired Hips, Big Dips (AMRAP – Rounds and Reps) 15…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 55% 1 RM RDL) Chesty DB DT (AMRAP – Rounds and Reps) 14 minutes AMRAP 8 Chest-to-Bar Pull-Ups 2 Rounds of Double Dumbbell DT 12 Deadlifts 9 Hang Cleans 6 Push Jerks Rx DB-(2) 50/35