CrossFit One World – CrossFit New Training Cycle We will be starting a new training cycle today: Strength for this cycle will be: Front Squat Close Grip Bench Hang Squat Clean we will be building to a 1RM or heavy single across all three weeks in these lifts. The goal is to see if your…

CrossFit One World – CrossFit Power Snatch Every 90 Sec for 5 Rounds 3 Power Snatch Build up to 80% 1RM Snatch Balance (5 Min EMOM 3 Snatch Balance @ 30% of Power Snatch (Focus on the speed dropping under the bar)) LVL 1 Brave (Time) 5 Round For Time 25 Russian Kettle Bell Swing…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP 400m sandbag carry 20 sandbag thrusters 30 sandbag box step ups 40 sandbag deadlifts 400m row You go, I go – split up the work however you’d like

CrossFit One World – CrossFit Max Effort Total Body Warm-up (No Measure) 500m Row Couch stretch x 1min/ea + 3 sets: 20 Banded good mornings 30 Shoulder Taps 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 1 Sumo Deadlifts 5 Seated Box Jumps build to 1RM Conditioning (3 Rounds for time)…

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run + 3 sets: 50ft High Knees 10 alternating side lunges 50ft side shuffle Gymnastics (No Measure) EMOM x 12 Min 1 – :30s Dip Lock-Out Min 2 – 100m Run Min 3 – :30s Hollow Hold Conditioning (5 Rounds for time) “Death Race” 5RFT…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 50ft Bear Crawl 10 banded pass throughs 10 MB Throws against wall Strength (5 Rounds for weight) Every 3min x 5 1 Strict Press 6-8 Strict pull-ups build to…

CrossFit One World – CrossFit Conditioning Warm-Up (No Measure) 400m Run + 3 sets: 50ft High Knees 25ft Inch Worms 50ft Butt Kickers Skill Work (No Measure) EMOM x 8 Min 1 – 3 Rope Climbs Min 2 – :40s HS Hold Conditioning (No Measure) EMOM x 10 (5rounds each) Min 1 – 150ft Shuttle…

CrossFit One World – CrossFit Total Body Training Warm-up (No Measure) 500m Row couch stretch x 1min/ea + 3 sets: 25 Russian KBS 10 alternating reverse lunges 3 box jumps Strength (5 Rounds for weight) Every 3min x 5 1 Box Squats 5 DB Squat Jumps 30lbs for men/25lb for women build to 1RM Conditioning…

CrossFit One World – CrossFit Front Squat 12 Min E2MOM 3 Rep Front Squat @70% 1 RM Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 200 m Run 10 Hang Power Clean 135/95 5 Bar Facing Burpee Buy Out 50 Double under / 80 Single Jump 50 Ab-mat Sit up 25 Double under /…

CrossFit One World – CrossFit NO CLASS TODAY! Please sign up for the One World Total and come support your fellow members! 8am – 1pm