CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Deadlifts @60-65% Deadlift Metcon Metcon (Time) For Time 200Run 21 Romania Dead lift 115/85 21 Push Up 15 Romania DL 15 Push Up 9 Romania DL 9 Push up Rest 30 9 PU 9 RD 15 PU 15 RD 21 PU 21 RD Run 200

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX within 20 MINS PLS Record Your 1 RM on WODIFY for the up coming 12 Weeks Strength Program Back Squat Metcon LvL 3 Finishing Touch (AMRAP – Rounds and Reps) 20 Min AMRAP of 10 Cal Row 10 KB Swings 70/53 10 Wallball…

CrossFit One World – CrossFit Strength 12 MIn EMOM Odd Mins: Establish a height BOX JUMP Even Mins: 5 Handstand Push up. After the 5th Rep Maintain a HS Hold for 15 SEC Box Jumps Handstand Push-ups Metcon Hibernating BEAR (AMRAP – Rounds) 18 Min AMRAP 1 Bear Complex 115/75 (Rx+ 135/105 ) 1 Bar…

CrossFit One World – CrossFit Core TABATA x2 (8 min) V-Ups Bicycles Tuck Crunches Plate Sit-Ups Metcon (Time) 600 M. Run 225 Air Squats 600 M. Run 150 Push-Ups 600 M. Run 75 Pull-UpsOptional: Weighted Vest 20/14 Optional: Add Weight to Squats w/DB or KB

CrossFit One World – CrossFit ONE WING ANGEL (Time) 50 Wall Balls 14/20 ( Rx+ 20/30) 40 Cal Row 30 Lateral Burpees 20 Thruster 115/85 (Rx+ 135/105) 10 Chest To Bar (Rx+ Bar Muscle Ups) 5 Handstand Push Up 10 Chest To Bar 20 Thrusters 30 Lateral Burpees 40 Cal Row 50 Wall Balls Time…

CrossFit One World – CrossFit Weightlifting 18 Min E2MOM Complete A Complex Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch Attempt a heavy complex that you can maintain without breaking FORM ( 78%-83% of 1 RM Snatch Balance or Snatch ) Snatch Grip Deadlift Hang Power Snatch Snatch Balance…

CrossFit One World – CrossFit Metcon Mooooo (Time) For Time Ladder Style 1-10 1 Hang Power Clean 1 Front Squat 1 Push Jerk 200m Run Then 2 Hang Power Clean 2 Front Squats 2 Push Jerks 200m Run and so on until rep of 10 RX 115/85 CAP 30 MIns Core Optional Tabata Dead Bug…

CrossFit One World – CrossFit Weightlifting 18 Min E2MOM Clean Complex Deadlift Hang Power Clean Power Clean Front Squat Clean ( W/ Squat) Attempt a Heavy complex that you can maintain without breaking FORM (78%-83% 1RM Clean ) Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon Metcon (AMRAP – Rounds and Reps) 15…

CrossFit One World – CrossFit Weightlifting 90 Sec 10 Set ( 15 Mins) 6 Back Squats @ 70% – 80% Back Squat Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP On Top OF Every MIN 3 Mins Complete a Bear Complex 115/85 Then 10 Slam Ball 10 Slam Ball Front Rack Lunges 10…

CrossFit One World – CrossFit Metcon (Time) For Time: “½ Murph” Buy In: 800 M. Run 10 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Buy Out: 800 M. Run REST 5 Min 75 Medball Sit Ups 14/20Optional: Weighted Vest 14/20