Category: WOD

CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 80%) Metcon (Time) 21-15-9 reps for time: Deadlifts 185/135# Thrusters 95/65#load and unload bar each round

CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 80%) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 10/8 Cal Row 10 alt DB snatches 10 Goblet squats 50/35

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 4 Rep Back Squat @ 75% RM) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Under 15 Burpee 10 Deadlift 115 / 155 15 Floor Thrusters 20 Mountain Climber

CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 75%) Metcon (Time) 5-4-3-2-1 x00m run x snatch 2x hand release push up 3x air squatExample in round of 3 300m run 3 snatch 6 hand release push up 9 air squats

CrossFit One World – CrossFit Front Squat (E2MOM 5×5 75%) Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 (then max Jerk) 75%) on last set, perform 5 push press then max rep jerk Metcon (Time) 10 rounds for time: 10 Russian Kettlebell Swings 70/53# 10 KB Overhead Squats 70/53# 10 single Arm Suitcase Lunges 70/53#

CrossFit One World – CrossFit LVL – Clean Complex (6 Set of 90 Sec Complete a complex. @65%) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Reps @ 80%-85% 1 RM Clean ) Metcon (Time) 15 Min AMRAP 5 Power Clean 10…

CrossFit One World – CrossFit Shoulder Press (Press E2MOM 5 x 5 (then max push press) 70%) On last set, perform 5 press then max push press The Longest Mile (Time) 4 rounds for time: 10 Burpees 100 m Run 10 Air Squats 100 m Run 10 Push-Ups 100 m Run 10 Sit-Ups 100 m…

CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 70%) Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Grace (Time) For…

CrossFit One World – CrossFit Deadlift (E2MOM 3×5 70%) Pendlay Row (3×10) Metcon (Time) 10 rounds for time: 30 Double Unders 3 Bar Muscle Ups Sub 10 pull up for bar muscle up