CrossFit One World – CrossFit Strength Back Squat (5×3 E2MOM at 80 – 85%) Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 400m Run 3 Pull Ups 5 Push Ups 9 Squats Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) Then… AMRAP in 10 Minutes 200m Run 5 Pull Ups 10 Push…

CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Push Press (5×3 E2MOM at 80 – 85%) Metcon (AMRAP – Rounds and Reps) Three…

CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 75 – 80%) Metcon (Time) EMPTY BARBELL BLITZ For Time: 70 Push Presses (45/35 lb) 60 Barbell Box Step-Ups (45/35 lb, 20/18 in) 50 Push Presses (45/35 lb) 40 Barbell Box Step-Ups (45/35 lb, 20/18 in) 30 Push Presses (45/35 lb) 20 Barbell Box…

CrossFit One World – CrossFit Strength Snatch Complex (E2MOM x 5 at 75 – 80%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch

CrossFit One World – CrossFit Strength Snatch Complex (E2MOM x 5 at 75 – 80%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon (No Measure) EMOM for 20 Minutes: 1-15/12 Cal Row 2-15 Box Jump Overs (24″/20″) 3-16 Alt…

CrossFit One World – CrossFit Strength Deadlift (5×3 E2MOM at 80 – 85%) “DONNY” (Time) For Time 21-15-9-9-15-21 Reps, Deadlifts (225/155 lb) Burpees Time Cap: 25 minutes With a running clock, as fast as possible perform 21 Deadlifts & 21 Burpees, 15 Deadlifts & 15 Burpees, 9 Deadlifts & 9 Burpees, 9 Deadlifts & 9…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP: Teams of 2 60 Cal Row 50 Wall Balls 40 T2B 30 Box Jumps 20 Power Cleans (135/95) 4 Rope ClimbsSplit work as needed

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 20 Min AMRAP Partner A 10 Burpee Box Jump 15 Kettle Bell Swings 53/35 Parner B 5 Bear Complex 75/115 (RX+ 95/135) Partners will switch after every 5 Bear Complex. While Partner A completes as man round of Burpee box jumps…

CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 75 – 80%) As the weights get heavier, shoot for the 5 reps, if not, shoot for 3-5 in later sets. Metcon Metcon (AMRAP – Rounds and Reps) MURPH PREP FRIDAY 20 Min AMRAP: – 400m Run – 1 Round of Cindy – 400m…

CrossFit One World – CrossFit Skill Plate Pistol Touchdown/Box Pistol Touchdown/Pistol Work Start with proper pistol technique standing on a 45 lb plate and work your way up to a box. – “Touchdown” technique is sitting in proper pistol technique from a height and touching your HEEL to the ground with toes pointing up. –…