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. –…

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 75 – 80%) Metcon Metcon (Time) “ROWING WITH THE DEVIL” 20-18-16-14-12-10-8-6-4-2 – Calorie Row 1-2-3-4-5-6-7-8-9-10 – Devil’s Press (2 DB)RX: 35/25 RX+: 50/35

CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 7 x 100m *Rest 30 seconds between each round*Record your slowest time. Strength Clean and Jerk Complex (E2MOM x 6 at 65 – 70%) – Clean Deadlift (Do not stand all the way up) – Full Clean – Front Squat – Split Jerk Metcon Metcon…

CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 70 – 75%)

CrossFit One World – CrossFit Metcon (Time) FOR TIME: BUY IN: 400m Sandbag RUN Then 5 Rounds: 15 Sandbag over Shoulders (60/40 lb) 20 Sandbag Hop Overs 15 Sandbag Front Squats (60/40 lb) 20 Sandbag Alternating Front Rack Reverse Lunges 15 Sandbag Back Squats (60/40 lb) BUY OUT: 400m Sandbag RUNNNNNNN

CrossFit One World – CrossFit A.M. Raaapps! (AMRAP – Rounds and Reps) Teams of 3 2 rounds of 3 AMRAPs (5 Min AMRAPs) AMRAP #1 (5 min AMRAP) 30 Sync Wallball Train 20/14 (5 reps then switch) 100m Partner Carry (Or all carry plate 45/25) 30 WB Russian twists (U go, U go, I go=1…

CrossFit One World – CrossFit Strength Back Squat (E2MOM x 5 at 75 – 80%) Metcon (AMRAP – Rounds and Reps) MURPH PREP FRIDAY AMRAP in 20 mins: 200m Run 1 Round of Cindy 200m Run 2 Rounds of Cindy 200m Run 3 Rounds of Cindy 200m Run 4 Rounds of Cindy 200m Run 5…

CrossFit One World – CrossFit Skill Negative/Strict/Weighted Strict Pull-Ups (EMOM x 10) 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.*Either add weight or try for less reps on the next progression from…

CrossFit One World – CrossFit Strength Push Press (E2MOM x 5 at 70 – 75%) Metcon (Time) For Time: Buy In: 400 meter Run Then, 2 Rounds of: 8 Dumbbell Burpees to Presses (2×45/30 lb) 100 meter Farmer’s Carry (2×45/30 lb) 8 Dumbbell Burpees to Presses (2×45/30 lb) 100 meter Front Rack Shoulder Carry (2×45/30…