CrossFit One World – CrossFit Power Clean Complex (5 Rounds for weight) E2MOM x 5 1 Complex – 1 Hang Power Clean (above knee)+ 1 Low Hang Power Clean (below knee) + 1 Power Clean (Ground) Load 55-60% 1 RM () Metcon (AMRAP – Rounds and Reps) AMRAP 16 Complete as many rounds and reps…

CrossFit One World – CrossFit Snatch Complex (Weight) E2MOM x 5 1 – Complex: Hang Power Snatch (above knee), Low Hang Power Snatch(below knee), and Power Snatch (from ground) Load 60-65% 1RM Perform all three movements unbroken. What in the “63” Coach Ron? (Time) For Time: Complete 63 Burpees Every 1:30: 18 Kettlebell Swings 53/35…

CrossFit One World – CrossFit Upper Body Strength Development (Weight) In 20 minutes: 0-10 mins: Establish 1 Rep Max Strict Press. Or use 1 RM from 12/21/22 as a reference. 11-20 mins: Establish either a weighted strict pull up 1 rep max; Max rep unbroken strict pull ups; or Max rep banded strict pull up…

CrossFit One World – CrossFit Deadlift (5 Rounds for weight) Deadlift E2MOM x 5 5 Reps @ 70-75% 1 RMLike last week, we are working on touch and go, or fast singles but with a slightly heavier weight. () Metcon (Time) For time: 21 Kipping Handstand Push-ups 5 Rope Climbs, 15/12 ft 15 Kipping Handstand…

CrossFit One World – CrossFit Strength 10 Min EMOM Odd: 3 Snatch Balance Even: 3 High Hang Power Snatch @ 50%-60% 1 RM Power Snatch Snatch Balance High-Hang Snatch Metcon Metcon (Time) 15 Min AMRAP 5 Ground to Overhead 10 Later Burpee Over Bar 20 Mountain Climbers 25 Lateral Hops Rx 135/95

CrossFit One World – CrossFit Metcon (AMRAP – Reps) 20 Min AMRAP Team of 2 Partner A Max Rep Single DB Goddess Maker 40/20 (Score at WODIFY) Partner B 20 Double Under 10 Alt DB Snatch 50/35 20 Overhead Sit Up 45/25 Plate (Must Complete a Round to Switch)

CrossFit One World – CrossFit Back Squat (4 Rounds for weight) Back Squat E2MOM x 5 Back Squat 8-6-4-4-4 Use the heaviest weight you can for each set. No more than 80-85% of 5RM () Double Rep DT (Time) 5 rounds for time of: 24 Deadlifts, 95/65 lbs 18 Hang Power Cleans, 95/65 lbs 12…

CrossFit One World – CrossFit () Squat Cleans with Pause (5 Rounds for weight) E2MOM x 5 3 Squat Cleans w/3s pause at bottom 70-75% 1RMPerform as singles. Reset for each rep. Metcon (Time) For time: 1000/800 Meter Row 50 Kettlebell Goblet Squats, 53/35 lbs 50 Pull-ups Time cap: 15 minsScaling Options: Max Distance Row…

CrossFit One World – CrossFit Snatch Balance with Pause (5 Rounds for weight) E2MOM x 5 3 Reps Snatch Balance w/3s Pause at Bottom 60-65% 1RM () Metcon (No Measure) Every 1 min for 20 mins, alternating between: Min 1: 15 Toes-to-bars Min 2: 6-10 Burpee Box Jump Overs, 24/20 in Min 3: 10-15 Chest-to-bar…