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

CrossFit One World – CrossFit Weightlifting 90 Sec For 10 Set ( 15 Mins ) Complete A cycle Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch Start off Light Then Get Heavy without sacrificing Technique Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon Metcon (Time)…

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM Set 1 – 68%-73% For 6 Reps Set 2 – 74%-78% For 5 Reps Set 3 – 78%- 81% For 4 Reps Set 4 – 81%- 86% For 3 Reps Set 5 – 87%- 91% For 2 Reps ( Record this On Wodify) Set 6 –…