CrossFit One World – CrossFit Metcon A: Level G Mercurius (AMRAP – Rounds and Reps) 15 Mn AMRAP Partner A 40 American KB Swings 53/70 20 Pull Ups 40 Double Unders 20 Goblet Squats 53/70 ( Continue Where Partner left off) Partner B 200m Plate Carrie Run 45/25 ( Indicator of switching) Cool Down 3…

CrossFit One World – CrossFit Strength Overhead Squat (3-3-3-3) E2MOM x 4 Overhead Squat 3-3-3-3 Use the heaviest weight you can for each set. 70+% 1RM Metcon Metcon (Time) For time: 2 rounds of: 10 Snatches, 115/85 lbs 10 Bar Facing Burpees — Rest 1:30 — 2 rounds of: 10 Snatches, 95/65 lbs 10 Bar…

CrossFit One World – CrossFit Weightlifting Power Snatch (5-4-3-2-2) E2MOM x 5 5-4-3-2-2 Power Snatch Start at 60-65% 1 RM and add each round to no more than 80% for your 2 rep. rounds. These are not touch and go. Metcon Metcon (Time) For time: 30 Box Jump Overs, 24/20 in 15 Toes-to-bars 15 Wall…

CrossFit One World – CrossFit Weightlifting Power Clean (1-1-1-1-1) Power Clean E2MOM x 5 1 Clean Pull + 1 Hang Clean + 2 Clean Start at 65% 1 RM Clean Metcon Metcon (Time) For time: 90 Double Unders 40 Abmat Situps 30 Goblet Squats 50/35 lbs 20 Dumbbell Snatches, 50/35 lbs Rest 5 mins 10…

CrossFit One World – CrossFit Strength Back Squat (10-8-6-4-2) E2MOM 10-8-6-4-2 Back Squat Start at 40-50% 1 RM and add each round to work up to a heavy 2 rep for the day Metcon Metcon (Time) 5 rounds for time of: 20/15 Row Calories 12 Chest-to-bar Pull-ups 6 Strict Handstand Push-ups 20 Minute Time CapModifications:…

CrossFit One World – CrossFit Metcon (Time) Establish a 3 Rep Max Thurster in 15 minutes Then: “Flash Flood” 3 Rounds: 400 Meter Run 21 Thrusters (95/65) Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2 30 Min AMRAP One top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+ 70/50…

CrossFit One World – CrossFit Strength Clean and Jerk (20 minutes to establish a 1 RM clean and jerk) Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes “Mind Eraser” 7 Hang Power Snatches (95/65) 7 Burpee Wall Ball 200 Meter Run Looking to choose a weight on the barbell that athletes could complete…

CrossFit One World – CrossFit Strength Tree Trunks (Every 90 Seconds for 10 Rounds) Bulgarian Split Squat and Single Leg RDL SupersetsAlternating movements every 90 seconds for 10 rounds: – 10 Split squats L/R – 10 Single leg RDL w/ KB or DB Odd Round: Complete 10 split squats on both L/R Even Round: Complete…