CrossFit One World – CrossFit Strength We are beginning week 2 of our cycle.  The focus on strength is still movement of each percentage so you are advised to stay within the noted numbers with no more than a +5 or 10lb increase. Instead of thinking of each set as 5 reps, think of each…

CrossFit One World – CrossFit Strength Overhead Squat 12 min E2MOM 4 Overhead Squats @70% of 1 RM of OHS Metcon Metcon (Time) 4 Rounds For Time 5 Hang Power Snatch Rx 95/65 Rx+ 135/105 10 Overhead Squats 20 Slam Ball 400m Run

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 20 Min AMRAP Partner A – 10 Alt DB Snatch Rx 50/35 Rx+ 70/50 10 Burpee Box Jump Over 5 Toes To Bar /10 Hollow Tuck in / 15 V Up Partner B 15/12 Cal Row Rest- After Completion of Prescribe Cal.…

CrossFit One World – CrossFit Strength Pause Back Squat (5×5 E2MOM at 55-60% of 1 RM front squat) 3 second pause at the bottom of the squat for each rep. Metcon NBW – Friday Night Special 1 (AMRAP – Rounds and Reps) 18 Min AMRAP: – 5 HSPU – 10 Pull Ups – 20 Wall…

CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x6 at 60-65% of 1 RM snatch) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – Thruster from Down Under (Time) For Time: 3 Rounds of: 50…

CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 60-65% of 1 RM strict press) Metcon NBW – Nice to Meet You, Curtis P (AMRAP – Rounds and Reps) 16 Min AMRAP: – 5 Curtis P’s – 10 Barbell Marches – 15 SDHP – 200m Run RX: 105/75 Curtis P: -Power clean -Lunge…

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 55-60% of 1 RM deadlift *Reset after every rep, do not touch and go*) Metcon NBW – Rowing with the Devil (Time) For Time: – Calorie Row: 20-2 – Devils Press: 1-10 (35/25) x2 DB’s

CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65% of 1 RM front squat) Metcon NBW – JH Special 1 (Time) For Time: 21-18-15-12-9-6-3 – Front Squats (95/65) – Lateral bar over burpees – Sit-Ups *20 min time cap*

CrossFit One World – CrossFit Level 00 -ONE WING ANGEL (Time) 50 Wall Balls 14/20 ( Rx+ 20/30) 40 Cal Row 30 Lateral Burpees 20 Thruster 115/85 (Rx+ 135/105) 10 Chest To Bar (Rx+ Bar Muscle Ups) 5 Handstand Push Up 10 Chest To Bar 20 Thrusters 30 Lateral Burpees 40 Cal Row 50 Wall…