CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 7 1-time…

CrossFit One World – CrossFit Deadlift (every 90 secs 5×5 at 70%) 1-time exercise (AMRAP – Rounds) “Death by” EMOM as long as possible: Power Cleans 115/75# Chest-to-Bar Pull-ups Complete both movements on the minute add 1 rep of each movement per round (ie. in round 5, 5 power cleans + 5 C2B pull up)

CrossFit One World – CrossFit Push Press (every 90 secs 5×5 at 70%) 1-time exercise (Time) 2 rounds for time: 1000 m Row 50 Push Presses 75/55 30 Pull-ups

CrossFit One World – CrossFit Clean (E2MOM x 12 mins (6 sets) 2 Reps at 60% + increase weight after each successful set) 1-time exercise (AMRAP – Reps) 6 rounds for max reps: 1 min: Thrusters 95/65 1 min: Rest 1 min: Row (calories) 1 min: Rest Can you achieve 160 total reps

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Reps Overhead Squat @ 75% of 1 RM OHS) LVL 2 Breath of the Earth (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Wallballs 20/14 (RX+ 30/20) 20 Med-Ball Overhead Sit Ups 20 Med – Ball Over Head alt Lunges 100m Med Ball…

CrossFit One World – CrossFit “The Burner” (Checkmark) 5 Rds For Time 200m Run w/band 5 Rope Climbs(Accumulated) 10 Sync Toes To Bar 15 Sync American KB Swing 53/35 20 DBall Over Shoulder 70/50(Accumulated) 25 Cal Echo Bike(Accumulated) “You can use sand bag instead of DBall” 40min Time Cap

CrossFit One World – CrossFit Snatch (E2MOM x 12 mins (6 sets) 2 Reps at 60% + increase weight after each successful set) 1-time exercise (AMRAP – Rounds and Reps) 10 min AMRAP: 2 Hang Power Snatch 75/55 2 Bar-Facing Burpees 4 Hang Power Snatch 75/55 4 Bar-Facing Burpees 6 Hang Power Snatch 75/55 6…

CrossFit One World – CrossFit Bench Press (every 90 secs 5×5 at 60%) 1-time exercise (Time) For time 160 Double Unders Then 6 rounds 8 Deadlifts 225/155 8 Strict Pull-ups Then: 160 Double Unders

CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 6 1-time…

Announcements Reminder for this week. Thursday 11-23-23 we only have one class 11 am. Welcome to all members. Friday 11-24-23 We are back to normal schedule except for 7:15 pm Crossfit class is cancelled. Happy Thanksgiving FROM OW STAFF CrossFit One World – CrossFit Shoulder Press (Every 90 seconds 5×5 at 60%) 1-time exercise (Time)…