CrossFit One World – CrossFit Snatch Technique Snatch Technique EMOM x 10: 3-Position Hang Muscle Snatch (Pocket, Knee, below Knee) 3 Overhead Squats Load to moderate 60-65% of 1RM SnatchFor the muscle snatch, there is no re-dip of the knees when catching the bar overhead. Metcon (AMRAP – Rounds and Reps) AMRAP 16: 30/24 Calorie…

CrossFit One World – CrossFit Pausing Front Squat Pausing Front Squat E2MOM x 5 1 Pausing Front Squat* 2 Front Squat *3 second pause in bottom. Regular stand. Load to 60-65% of 5RM Back Squat Metcon (Time) For Time: 800 Meter Run 50 Box Jump Overs (24/20)* 30 Hand Release Push Ups*Crossfit standard: Both hands…

CrossFit One World – CrossFit Clean Barbell Cycling For Time: (10 Min Cap) 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%) Use one barbell and change weights as you go Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 5 Power…

CrossFit One World – CrossFit Strict Press Strict Press E2MOM x 6 3 Strict Press Build Up to a heavy set of 3 across the 6 sets Metcon (Time) 5 Rounds For Time: 6 Toes to Bar Pull-Ups 6 Chest to Bar Pull-Ups *After Each Round: 500/400 Meter Row Substitute knees to elbows/raises and pull…

CrossFit One World – CrossFit Stamina Squats Strength Work: Stamina Squats EMOM x 12 Alternating between Odd Minutes – 2 Front Squats Even Minutes – 4 Back Squats Note that the rep scheme has changed. We are increasing weight this week to 66% of your 5 RM Back Squat Metcon (Time) 3 Rounds: 400 Meter…

CrossFit One World – CrossFit Weightlifting 90 Sec For 10 Set Complete the CYCLE @68%-75% 1 RM Push Press Push Press Push Jerk Split Jerk Metcon UNO: Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 DB Hang Power Cleans 50/35 10 DB Over Head Reverse Lunges 15 Lateral Hops Over DB 100m DB…

CrossFit One World – CrossFit 31 Heros: On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The @31heroes workout was…

CrossFit One World – CrossFit Clean Technique Strength Work Clean Technique EMOM x 10: 3-Position Hang Muscle Clean (Pocket, Knee, below Knee) 3 Front Squats Load to moderate 60-65% of 1RM Snatch Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 18/15 Cal Row Max Rounds of “The Chief” (95/65) Rest 5 Minutes AMRAP 5: Buy-In:…

CrossFit One World – CrossFit Snatch Technique Snatch Technique EMOM x 5: 1 Muscle Snatch 1 Overhead Squat Rest 1 Minute EMOM x 5: 1 Power Snatch 1 Squat Snatch Metcon (Time) 4 Rounds: 200 Meter Run 15 Hang Power Snatch (95/65) 15 Bar-Facing Burpees**Single foot take-off is acceptable.

CrossFit One World – CrossFit Deadlifts Deadlift (20 Minutes) Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 Look to no more than 80% 1RM for your set of 2 Metcon (AMRAP – Reps) AMRAP 7: Max Wallballs (20/14) On the 0:00 and each minute: 5 Deadlifts (155/225 lbs)