CrossFit One World – CrossFit Snatch Complex (6 Rounds for weight) E2MOM x 6 3 Snatch Grip Pulls 2 Muscle Snatch 1 Power Snatch Working weight 70-75% of 1RM muscle snatch. Use a lighter load if you don’t know what your muscle snatch is. Focus is on keeping the bar close to your body. ()…

CrossFit One World – CrossFit Jumping Back Squat (5 Rounds for weight) E2MOM x 5 5 Jumping Back Squats Start with the bar or use a light load when starting out. At the bottom of the movement think about driving your feet as hard as you can into the ground. This movement trains for hip…

CrossFit One World – CrossFit Strength 12 Min E2MOM 2 Snatch Grips Rack Press 3 Overhead Squat @ 55%-65% Snatch Grip Rack Press Overhead Squat (3 Overhead Squat) Metcon Metcon (Time) 5 Rounds For Time 5 DB Man-Makers 10 DB Overhead Reverse Lunges 5 KB Goblets Squats 10 KB Swings Rx 40/15 KB 53/35 ()

CrossFit One World – CrossFit Neleh Bday WOD (Time) 7 Rounds For Time 7 Power Cleans 7 Overhead Plate Sit Up 7 Shoulder to Overhead 7 Plate Squats 7 Deadlift 7 Uneven Plate Push up 7 Power Snatch Rx Plate 25/15 Bar 95/65 Rx + Plate 45/25 Bar 115/85

CrossFit One World – CrossFit Back Squat (5 Rounds for weight) E2MOM x 5 Back Squat 5-5-5-5-20 Use the heaviest weight you can for each set. You can break up the last set of 20 or rest in the back rack. Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as…

CrossFit One World – CrossFit Hang Power Clean (5 Rounds for weight) E2MOM x 5 7 – 5 – 5 – 3 – 3 Unbroken Hang Power Clean Start at 65-70% 1RM () Metcon (Distance) 5 rounds, 2 mins per station, for max distance of: Shuttle Run 50′ (15 meters) Increments Rest 10 secs (part…

CrossFit One World – CrossFit Upper Body Strength Development (5 Rounds for weight) E2MOM x 5 As a single set complete: 8R/8L Single Dumbbell Rows 6-8 Strict Ring Dips/Box Dips () () () Metcon (Time) Metcon For time: 18 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in 9 Chest to Bar Pull Ups 14 Dumbbell…

CrossFit One World – CrossFit Deadlift (5 Rounds for weight) E2MOM x 5 7 – 5 – 5 -3 – 3 Reps Each Round Start at 65-70% and work up to no more than 80% of your 1 RM () Metcon (No Measure) Every 1 min for 20 mins, alternating between: Min 1: 1x “Macho…

CrossFit One World – CrossFit Strength Front Squat (10 Min E2MOM 5 Front Squat @65%-70%) Metcon (Time) 5 Rounds for Time 20 Double Unders 10 Kettle Bell Swings 35/53 20 Sit Ups 10 KB Sumo Deadlift High Pull 35/53

CrossFit One World – CrossFit “Lalyk Birthday ? Wod” For time (Partner WOD) 33min Time Cap (Time) 4 ROUNDS 200M Run w/Sand Bag #40/#60 4 Sync OHS 85/115 30 Wall Balls 14/20 200M Run w/Sand Bag #40/#60 4 Sync Squat Clean 85/115 30 Pull Ups 200M Run w/Sand Bag #40/#60 4 Sync Thrusters 85/115 30…