CrossFit One World – CrossFit Squat Snatch Cycling Squat Snatch Cycling EMOM x 10 3 “Touch and Go” Squat Snatches Load to 65-70% of 1RM Snatch This is a repeat from last Friday but adding 5% to the barbell Metcon (Time) 3 Rounds: 21/15 Calorie Row 75 Double Unders/115 Singles Directly Into… 3 Rounds: 20…

CrossFit One World – CrossFit Tempo Front Squat Tempo Front Squat E2MOM x 5 1 Tempo Front Squat 5s down come up normally 2 Front Squats Load to 60-65% of your 5 RM Back Squat Metcon (Time) Metcon 4 Rounds: 200 Meter Run 12 Hang Squat Cleans (95/65) 12 Single Dumbbell Box Step Overs (20″…

CrossFit One World – CrossFit Tempo Clean Deadlift Tempo Clean Deadlift EMOM x 10 1 Clean Deadlift 7s down and 7s up Start at 40% 1 RM and work up 5-10% Each RoundStay over the bar and posterior chain stays engaged. Do not finish with a full extension as you would with a standard deadlift.…

CrossFit One World – CrossFit Metcon (Time) Metcon For Time: 35-minute cap 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Core Work 3 Supersets: 1 Minute Slam Ball Hold in Hollow Position 20 Weighted Sit-ups with Slam Ball Rest…

CrossFit One World – CrossFit Box Squats (6 x 2 ) Strength Work: Box Squats* E2MOM x 6 2 Reps @80-85% 5 RM Back Squat *Box should be set to parallel to slightly above parallel Note: Do not bounce off the box. Maintain muscle engagement throughout the entire movement.We are taking a break this week…

CrossFit One World – CrossFit Weightlifting 12 MIn EMOM Odd – 5 Push Press Even- 5 Bent Over Row @ 65% – 68% of Bent Over Row Push Press Bent Over Row Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 16 Mountain Climbers 12 Dumbbell Snatches 50-35 8 Dumbbell Goblet Squat 4 Alt…

CrossFit One World – CrossFit Metcon (Time) Teams of 2 (4 Rounds for Time) 1 works at a time (split reps however) 60 Cal Row 50 Wall Balls 20/14 40 American KBS 53/35 20 Pull-Ups 10 Hspu *E2MOM 10 Sync Abmat Sit-UpsYou must complete all reps of each movement before moving to the next one

CrossFit One World – CrossFit Squat Snatch Stamina (EMOM for 10 minutes) Squat Snatch Stamina EMOM x 10 3 “Touch and Go” Squat Snatches Load to 60-65% of 1RM Snatch Metcon (Time) 5 Rounds: 200 Meter Run 10 Power Snatches 10 Box Jump Overs (24″/20″) Barbell Pounds – 95/65

CrossFit One World – CrossFit Deadlift Stamina Barbell Cycling Deadlift Stamina 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 25 Double Unders or Singles Load to 60% of 1 RM No more Metcon (AMRAP – Rounds and Reps) AMRAP 13: 10 Lateral Barbell Burpees, 1 Round of “Macho Man” 10 Lateral Barbell Burpees, 2 Rounds of…

CrossFit One World – CrossFit Power Clean (EMOM for 10 minutes) Power Clean EMOM x 10 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Load bar to 65-70% 1 RM Metcon (Time) For Time, with a 15:00 Time Cap: 50 Power Cleans *On the Minute – 5 Toes to…