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

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 10 Push Up 31 Sit up 10 American Kettle Bells 31 Air Squat 10 KB Front Rack Lunges 31 Alt DB Snatches 400m Run (Team Band Run) All motions are synchronizes Use a challenging Weight

CrossFit One World – CrossFit Strength NBW – Clean and Jerk Complex (6×5 E2MOM at 65-70% of 1RM C&J) – Clean deadlift (do not stand all the way up) – Hang power clean – Full clean – Push press – Split jerk

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 70-75% of 1RM) Metcon NBW – Yogi Bear and Boo Boo (Time) For Time: 10-1 Bear Complex 135/95 1-10 Bar Facing Burpees Bear Complex: – Power Clean – Front Squat – Push Press – Back Squat – Behind the neck Push Press *May cluster the…

CrossFit One World – CrossFit Strength Overhead Squat (6×5 E2MOM at 65-70% of 1RM) Metcon NBW – Push and Pull Me Harder (Time) 3 Rounds For Time: – 10 Pull Ups – 20 OHS (95/65) – 30/24 Cal Row

CrossFit One World – CrossFit Strength Bench Press (5×5 E2MOM at 65-70% of 1RM) Metcon The Chief Is Dead (5 Rounds for reps) 5 AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Resume…

CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 70-75% of 1RM) Metcon NBW – Here Comes the Devil a Runnin’ (Time) 4 Rounds For Time: – 10 Devil’s Press (2 DB) 35/25 – 15 Box Jump Overs – 200m Run RX+ 50/35

CrossFit One World – CrossFit Power Snatch 10 Min E2MOM 3 Rep Power Snatch Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Sumo Deadlift High Pull ( Use Farmers Carrie Bar) RX 50/30 10 Handstand Push up 20 Double Under