CrossFit One World – CrossFit Back Squat (10 Min E2MOM 4 Rep Back Squat @75% 80%) $$ Umbrella Ella (Time) 4 Rounds for Time: 12 Pull Ups/6 Bar Muscle-Ups (RX+) 50 Double-Unders 30 Alternating Pistols Bar Muscle Ups and Alternating Pistols provide us with some higher skill components today. Each is focused on opposite muscle…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Deadlift @ 75% – 80%) $$ Iron Abs (Time) For Time 21-15-9 Overhead Squats (75/55 lbs) RX+ (135/95) Burpees *Run 800 Meters after each round Your core will be put to the test today. Both Overhead Squats and Burpees are big range movements evolving the…

CrossFit One World – CrossFit Clean and Jerk (10 Min E2MOM 2 Rep Clean & Jerk @ 70%- 75%) $$ Lean Machine (Time) 4 Rounds for Time: 100 Meter Farmer’s carry (2 x 50/35 lbs) 16 Box Jump Overs (24/20 inches) 10 Snatches (95/65 lbs) 1 minute of rest after each round. LOG THE SLOWEST…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Reps Front Squat @ 75%- 80%) Push Press (5 Round of 90 Sec (7.5 Mins) 5 Rep Push Press @ 65% – 70%) $$ Power Player (AMRAP – Reps) EMOM for 19 minutes: Minute 1: Toes-to-Bar Minute 2: Alternating Dumbbell Snatches Minute 3: Renegade…

CrossFit One World – CrossFit Snatch (10 Min E2MOM 3 Rep Snatch @ 70% – 75%) Snatch Balance (4 Rounds of 90 Sec 3 Rep Snatch Balance @ 30% of Power Snatch) $$ Clean Swingers (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 3-6-9-12-15…etc. Burpees Kettlebell Swings (53/35 lb) Hang Power Cleans (125/85 lb)…

CrossFit One World – CrossFit Clean (10 Min E2MOM 3 Rep Clean @ 70%) $$ Willy Style (AMRAP – Rounds and Reps) AMRAP in 24 minutes: 4 Bench Presses (225/155 lb) 12 Pull-Ups 16 calorie Assault Bike 5 Burpees On a 24-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed…

CrossFit One World – CrossFit LVL G Tallgeese (AMRAP – Rounds and Reps) Teams of 2 Partner A 10 Rounds Accumulated for Time (1 Round Max at a time) 20 Wallballs 20/14 15 American KB Swing 53/35 10 HSPU Partner B 10 Lateral Burpee over Bar 5 Power Snatch 135/95 Determines the Switch

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Reps Front Squat @ 75%- 80%) Push Press (5 Round of 90 Sec (7.5 Mins) 5 Rep Push Press @ 65% – 70%) $$ Blackjack Assassin Style (AMRAP – Rounds and Reps) AMRAP in 21 minutes 21 calorie Assault Air Bike (Row option) 21…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Deadlift @ 75% – 80%) Single Leg RDL (4 Rounds Of 90 Sec (6Mins) 6 Reps Total (3L 3R) @ DB 20/10) Goddessmaker (Time) 6 Rounds for Time: 8 Goddessmakers* (2×35/25 lb) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of: 1 Dumbbell Push-Up,…

CrossFit One World – CrossFit Snatch (10 Min E2MOM 3 Rep Snatch @ 70% – 75%) Snatch Balance (4 Rounds of 90 Sec 3 Rep Snatch Balance @ 30% of Power Snatch) $$ Jafar (AMRAP – Rounds and Reps) AMRAP in 12 minutes: 3 Alternating DB Snatches 50/35 lbs 3 DB Thrusters 50/35 lbs 30…