CrossFit One World – CrossFit Carol Swanson (Time) For Time (in a Team of 2) Buy In: Partner Run 600m with a Medball 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups/Bent Over Rows 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 Calorie Row 100 Kettlebell Swings (53/35 lb) Buy Out: Partner Run 600m with a…

CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 60-65% of 1 RM back squat) Metcon NBW – JH Special 3 (AMRAP – Rounds and Reps) 15 Min AMRAP: 3, 6, 9, 12, 15…. etc. – Wall Balls (20/14) – T2B *200m run after every round* RX+ 30/20 WB

CrossFit One World – CrossFit Strength Bench Press (5×5 E2MOM at 60-65% of 1RM bench press) Metcon NBW – Running Diane (Time) For Time: 21-15-9 – Deadlifts (225/155) – HSPU 400m run after every roundPick a deadlift weight you can cycle at least 10 reps in the first round.  Push the run if possible and…

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 60-65% of 1 RM deadlift *Reset after every rep, do not touch and go*) Metcon NBW – Flatliner (No Measure) E3MOM x 6 – 10 Box Jump Overs (24/20) – 20 AKBS (53/35) – 50 DU’s *Must do CrossFit standard and step down from the…

CrossFit One World – CrossFit Strength Pause Front Squat (5×5 E2MOM at 55-60% of 1 RM front squat) 5 Front Squat with 3 sec pause the the bottom of the movement.

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…