CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) EMOM in 30 minutes Odd Minutes: AMRAP of ‘Cindy’ Even Minutes: 1 Power Snatch* 1 Round of ‘Cindy’ consists of: 5 Pull-Ups 10 Push-Ups 15 Air Squats *Start at 65% 1RM and increase weight every round.On a 30-minute clock, perform as many repetitions of…

CrossFit One World – CrossFit Jerk Complex (E2MOM for 10 Minutes @ 90% of 1RM Clean & Jerk) 1 Push Press 1 Push Jerk 1 Split Jerk Metcon (Time) For Time: 20-18-16-14-12-10-8-6-4-2 reps of: Kettlebell Taters (35/53) 2-4-6-8-10-12-14-16-18-20 reps of: BurpeesWith a running clock, as fast as possible perform 20 Kettlebell Taters and 2 Burpees,…

CrossFit One World – CrossFit Front Squat (E3MOM for 9 minutes @ 95% of 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 17 minutes 10 Overhead Squats (95/65 lb) 15/10 calorie Row 10 Box Jumps (24/20 in) RX+ OHS (95/135) On a 17-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of…

CrossFit One World – CrossFit Rope Climb (E2MOM for 10 mins 2-3 Rope Climbs) Metcon (Time) For Time (with a Partner) With a Running Clock: 2 Rounds of: 200M Buddy Carry or 200M 25# or 45# Plate Carry 20 Planking Partner Burpees Then, 10 Rounds of: 8 Synchronized Pull-Ups 12 Synchronized Push-Ups Start the clock…

CrossFit One World – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

CrossFit One World – CrossFit Back Squat (E3MOM for 9 Minutes @ 95% of 1RM) Run-Row (Time) Five Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins

CrossFit One World – CrossFit Strict Press (E2MOM for 10 minutes @ 80%-85% of 1RM Press) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

CrossFit One World – CrossFit Push Press (80%-85% of 1RM Push Press) 10 Mins E2MOM “Annie, Are You OK?” (Time) 21-15-9 Reps for Time Row (calories) Thrusters (65/45 lb) Medicine Ball Cleans (20/14 lb) Sumo Deadlift High-Pulls (65/45 lb) Wall Balls (20/14 lb) Burpees RX+ (65/95) (20/30)Background: In a video from a 2006 CrossFit seminar,…

CrossFit One World – CrossFit DEADLIFT (3×3) E3MOM for 9 Mins. @ 90% of 1RM Deadlift Metcon (AMRAP – Rounds and Reps) AMRAP in 17 minutes 10 Ground-to-Overheads (95/135 lb) 18 Box Jumps (20/24 in) 200m Run On a 17-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in…

CrossFit One World – CrossFit Snatch Complex E2MOM for 10 mins. @ 75%-80% of 1RM Snatch Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (Time) 6 rounds of 50 m Farmer’s Carry (uneven weight) 10 American Kettlebell Swings (35/53 lbs) 7 KB Goblet Squats (53/70 lbs) This workout can tax your…