Category: WOD

CrossFit One World – CrossFit Strength Back Squats (3-3-3-3-3+) E2MOM x 5 4 Sets of 3 Reps @ 75-80% of 1RM 1 Set of 3+ Reps @ 75-80%% FLOW: Complete 4 sets of 3 Back Squats. For the final set, complete 3 or more Back Squats. This is essentially a “near max set.” Leave 2-3…

CrossFit One World – CrossFit Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Metcon Metcon (Time) For Time: 4 Rounds 500/400 Meter Row 100 Meter Double Dumbbell Farmer’s Carry 50/35 lbs

CrossFit One World – CrossFit Strength Deadlift (3-3-3-3-3+) Deadlift E2MOM x 5 4 Sets of 3 @ 75-80% of 1RM 1 Sets of 3+ @ 75-80% FLOW: Complete 4 sets of 3 deadlifts. For the final set, complete 1 set of 3 or more deadlifts. This is essentially a “near max set.” Leave 2-3 reps…

CrossFit One World – CrossFit Strength Strict Press (3-3-3-3-3+) E2MOM x 5 4 Sets of 3 Reps @ 75-80% of 1RM 1 Set of 3+ Reps @ 75-80%% FLOW: Complete 4 sets of 3 unbroken strict presses from a rack. For the final set, complete 3 or more unbroken strict presses. This is essentially a…

CrossFit One World – CrossFit Strength Power Snatch Complex (1-1-1-1-1) E2MOM x 5 3 Snatch Grip Deadlift 2 Hang Snatch Pulls 1 Power Snatch (reset from ground) Working weight @70 – 75% 1RM Power Snatch Metcon Metcon (Weight) E2MOM x 10 Rounds: 10 Box Jumps Overs (24″/20″) 10 Toes to Bar 1 Snatch* *You can…

CrossFit One World – CrossFit Strength Back Squat (E2MOM x 5 @65-70% of 1 RM) Metcon Metcon (Time) “Running DT” 5 Rounds: – 12 Deadlifts – 9 Hang Power Cleans – 6 Shoulder to Overhead – 400m Run (155/105)

CrossFit One World – CrossFit Metcon (Time) Teams of 2: 5 Rounds Each For Time (35 min cap) Partner A: Complete 1 Round – 15/12 cal row – 5 power cleans (185/125) – 20 jumping lunges Partner B: Plank Hold Switch after every round. If the partner in the plank breaks the plank, the other…

CrossFit One World – CrossFit Metcon

CrossFit One World – CrossFit MAMONA LALYK (AMRAP – Rounds and Reps) 32 Min AMRAP 2 Snatches 155/105 4 Overhead 19 Cal Row 90 Double Under

CrossFit One World – CrossFit Strength Power Clean Complex (1 – 1 – 1 – 1 – 1) E2MOM x 5 3 Clean Grip Deadlift 2 Hang Clean Pulls 1 Power Clean (reset from ground) Working weight @70 – 75% 1RM Clean Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 5 Double Dumbbell Deadlift…