CrossFit One World – CrossFit Handstand Push-Up Progressions Spend 10 minutes working on handstand push up progressions Metcon (AMRAP – Rounds and Reps) AMRAP in 21 minutes 30/25 calorie Row 20 Lateral Burpees Over Barbell 10 Power Cleans (155/105 lb) On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the…

CrossFit One World – CrossFit Power Clean (E2MOM FOR 12 MINS 2 HANG CLEANS + 1 POWER ) 78%-82% OF 1RM CLEAN & JERK FROSTY (Time) For Time: 18 Dumbbell Thrusters (2×50/35 lb) 25 Double Unders 400 meter Run 15 Dumbbell Thrusters (2×50/35 lb) 50 Double Unders 300 meter Run 12 Dumbbell Thrusters (2×50/35lb) 25…

CrossFit One World – CrossFit Push Press (E2MOM FOR 10 MINS 5 REPS @ 70%-75% 1RM PUSH PRESS) NAUGHTY OR NICE (AMRAP – Rounds and Reps) AMRAP in 25 minutes 12 Handstand Push-Ups 12 Deadlifts (155/105 lb) 12 Burpees 12 Front Squats (155/105 lb) *At 12:00, perform: 25 Front Rack Lunges (155/105 lb) – once…

CrossFit One World – CrossFit Snatch (E2MOM in 12 MINS 2 HANG POWER SNATCH + 1 SNATCH ) 78%-83% OF 1 RM SNATCH EAST ATLANTA SANTA (Time) 6 Rounds for time: 25 American KB swings 53/35 12 KB goblet squats 53/35 200M Run **REST 1 minute between rounds RX+ 70/53 Score is the amount of…

CrossFit One World – CrossFit Back Squat (E2MOM FOR 12 MINS 5 REPS @ 80-85% 1RM BACK SQUAT) 3 WISE MEN (3 Rounds for reps) Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatches (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95…

CrossFit One World – CrossFit Strength 12 Min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 70%-75% 1 RM Jerk Push Press Push Jerk Split Jerk Metcon Metcon (Time) 5 Round for Time 200m Run 10 Slam ball ( heavy as possible) 20 Double Unders 10 Thruster 95/65

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP For 25 Mins Team Of Two Partner A 10 Lateral Burpee Max Rep: Power Snatch 135/95 (RX+ 155/115) (Will continue to do snatches until Partner B Finish) Partner B 21 Hang Power Clean 40/20 (RX+ 50/35) 15 Shoulder to Overhead 9 Deadlifts…

CrossFit One World – CrossFit Deadlift (E2MOM FOR 10 MINS 5 REPS @ 75% OF 1RM DEADLIFT) 5k Run (Time) Max Effort 5k Run

CrossFit One World – CrossFit Thanksgiving with the Girls (Time) For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups “Fran’s” House 15 Thrusters (95/65 lb) “Nancy’s” House 400 meter Run 15 Overhead Squats (95/65 lb) “Grace & Isabel’s” House…