CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min. AMRAP Teams of 3: 200 M Plate Run, (each run w/own plate) 15/25 Then: Partner A, 10 push-ups Partner B, 10 Russian KB 35/53 Partner C, 10 Plate sit ups 15/25 (Rotate stations, so that each athlete does all 3 movements) Then:…

CrossFit One World – CrossFit Strength Snatch (1 RM Snatch) 15 minutes to establish a 1 RM snatch. Record weight in Wodify Metcon Metcon (AMRAP – Rounds and Reps) “JUMPING DEVIL” 18 Minute AMRAP: 4, 6, 8, 10, 12… etc. – Pull-Ups – Single Arm Alt. Devil’s Press (50/35) – Box Jump Overs (24/20)Athletes will…

CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 55-60%) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit One World – CrossFit Strength Push Press (1 RM Push Press) 15 minutes to establish a 1 RM Push Press Metcon Metcon (Time) “Oh NoNo” 50-40-30-20-10 – Alt. DB Snatches 25-20-15-10-5 -Calorie Row 50-40-30-20-10 – Alt. DB Clean and Jerks RX: 50/35 RX+: 70/50 Time Cap: 28 Minutes

CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 7 x 100m Row 1 min rest between each set Record your SLOWEST timeFocus on keeping the same pace and slowing your heart rate down during the rest. Strength Deadlift (5×5 E2MOM at 55-60%) Metcon Metcon (Time) “BALLIN’ ANNIE” 50-40-30-20-10 – Double Unders – Sit-Ups…

CrossFit One World – CrossFit Strength Front Squat (1 RM) 20 minutes to establish a 1 RM front squat. Please record your 1 rep into Wodify. Suggested Set and Reps to get to your max: Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @…

CrossFit One World – CrossFit Strength Clean and Jerk Establish a Heavy 1 Rep Max within 20 Min Suggestions Set 1 75% Set 2 80% Set 3 85% Set 4 90% Set 5 95% Set 6 99% Set 7 101% Metcon Level Slot WALL (AMRAP – Rounds and Reps) 12 Min AMRAP 3 Muscle Up…

CrossFit One World – CrossFit: Fire Breathers Metcon (Time) 9-7-5 Squat snatch Ring muscle up 135/95 (Amanda) Into 5-7-9 Clean Bar muscle up 205/145 Metcon (No Measure) Emom x 30min Station 1 – 250/200 Meter Row Station 2 – 25 Wall Ball 20/14# Station 3 – 20 Dumbbell Push Press Station 4 – 20/15 Cal…

CrossFit One World – CrossFit Warm-up (No Measure) Partner WOD 10 min AMRAP 20 Box jumps 20 Slam balls 20 Alt v-ups**Partner must do a minimum of 5 reps before switching. Metcon (AMRAP – Rounds) 20 min AMRAP Partner A: Max calorie row Partner B: 20 Alt lunges 15 DB Thrusters 9 burpeesThe row is…

CrossFit One World – CrossFit Strength Deadlift Establish a Heavy 1 Rep Max Within 20 Mins Suggestions Set 1 5 Reps 70% Set 2 5 Reps 75% Set 3 3 Reps 80% Set 4 3 Reps 85% Set 5 1 Rep 90% Set 6 1 Rep 95% Set 7 1 Rep 101% Metcon Metcon (Time)…