CrossFit One World – CrossFit Zombie Squats (5×3 Tempo 3 secs down, fast up) E2MOM for 10 mins at 85% of 1RM Front Squat Metcon (Time) “Quarter Pounder” 25 Rounds for Time: 4 Bar Facing Burpees 3 Handstand Push Ups 2 Pistols 1 Squat Snatch (105/155)

CrossFit One World – CrossFit CLEAN COMPLEX (5X3) 1 Hang Power Clean + 1 Power Clean + 1 CleanE2MOM FOR 10 MINS @ 80% 1RM CLEAN & JERK Metcon (Time) 5 Rounds for Time: 15 Wall Balls (14/20) 200m Run 10 Box Jumps 30 Double Unders 10 Hang Power Snatches (65/95)

CrossFit One World – CrossFit Weightlifting Snatch Progression (15min) 90 Sec 10 Rounds Finish a Cycle Snatch Grip Deadlift Power Snatch Snatch Balance or Drop Snatch Hang Snatch Snatch Start Light Get Heavier Without sacrificing Tech Record Heaviest Set Snatch Grip Deadlift Power Snatch Snatch Balance Hang Snatch Snatch Metcon Metcon (4 Rounds for reps)…

CrossFit One World – CrossFit Metcon (Time) Teams of 2 (35 Min Tim Cap) Buy-In: 800 meter Run Then, 12 Rounds of: 10 Synchronized Burpees 40 Double-Unders (Split however, 1 works at a time) 10 Synchronized KB Swings 53/35 Cash-Out: 800 meter Run

CrossFit One World – CrossFit Push Press (5×3) E2MOM for 10 mins @ 80% of 1RM Push Press Metcon (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press…

CrossFit One World – CrossFit Jerk Complex (5×3) E2MOM for 10 mins @ 75% of 1RM Clean & Jerk (2 Push Jerks + 1 Split Jerk) Metcon (Time) For Time: 20 Lateral Burpees Over DB 40 Dumbbell Shoulder to Overhead 20 Lateral Burpees Over DB 30 Dumbbell Squat Cleans 20 Lateral Burpees Over DB 20…

CrossFit One World – CrossFit DEADLIFT (5×3) E2MOM for 10 mins. @ 80% of 1RM Deadlift Metcon (Time) For Time Buy-In: 95 Double-Unders 6 Rounds of: 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating) 11 DB Suitcase Crunches 18 Weighted Lunges (50/35 lb) (alternating) Cash-Out: 95 Double-Unders Use a single dumbbell throughout. For the dumbbell…

CrossFit One World – CrossFit Snatch (3 Position HIP/KNEE/FLOOR) (5×3) E2MOM for 10 mins @ 75% 1RM Snatch Metcon (AMRAP – Rounds) AMRAP in 20 minutes: 5 Handstand Push Ups 10 Sumo Deadlift High Pull (65/95) 30 Front Rack Barbell March 200m RunGabrielle Christina Victoria Douglas is an American former artistic gymnast. She is the…

CrossFit One World – CrossFit Front Squats (5×5) E2MOM for 10 mins. 75% of 1RM Front Squats Metcon (Time) 10 Rounds for Time 100 meter Sprint 5 Burpees 20 Sit-Ups 15 Push-Ups 100 meter Sprint Rest 60 secs With a running clock, as fast as possible complete the prescribed work in the order written for…

CrossFit One World – CrossFit Strength 90 Sec for 10 Sets Finish a Clean Cycle of Deadlift Hang Power Cleans Hang Cleans Clean Start of Light and get Heavy as it goes if Tech suffers Drop Weight. Record Heaviest Set Deadlift Hang Power Clean Hang Clean Clean Metcon Metcon (AMRAP – Reps) 20 Mins E4MOM…