CrossFit One World – CrossFit Strength 12 Min E2MOM 2 Snatch Grips Rack Press 3 Overhead Squat @ 55%-65% Snatch Grip Rack Press Overhead Squat (3 Overhead Squat) Metcon Metcon (Time) 5 Rounds For Time 5 DB Man-Makers 10 DB Overhead Reverse Lunges 5 KB Goblets Squats 10 KB Swings Rx 40/15 KB 53/35 ()

CrossFit One World – CrossFit Neleh Bday WOD (Time) 7 Rounds For Time 7 Power Cleans 7 Overhead Plate Sit Up 7 Shoulder to Overhead 7 Plate Squats 7 Deadlift 7 Uneven Plate Push up 7 Power Snatch Rx Plate 25/15 Bar 95/65 Rx + Plate 45/25 Bar 115/85

CrossFit One World – CrossFit Back Squat (5 Rounds for weight) E2MOM x 5 Back Squat 5-5-5-5-20 Use the heaviest weight you can for each set. You can break up the last set of 20 or rest in the back rack. Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as…

CrossFit One World – CrossFit Hang Power Clean (5 Rounds for weight) E2MOM x 5 7 – 5 – 5 – 3 – 3 Unbroken Hang Power Clean Start at 65-70% 1RM () Metcon (Distance) 5 rounds, 2 mins per station, for max distance of: Shuttle Run 50′ (15 meters) Increments Rest 10 secs (part…

CrossFit One World – CrossFit Upper Body Strength Development (5 Rounds for weight) E2MOM x 5 As a single set complete: 8R/8L Single Dumbbell Rows 6-8 Strict Ring Dips/Box Dips () () () Metcon (Time) Metcon For time: 18 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in 9 Chest to Bar Pull Ups 14 Dumbbell…

CrossFit One World – CrossFit Deadlift (5 Rounds for weight) E2MOM x 5 7 – 5 – 5 -3 – 3 Reps Each Round Start at 65-70% and work up to no more than 80% of your 1 RM () Metcon (No Measure) Every 1 min for 20 mins, alternating between: Min 1: 1x “Macho…

CrossFit One World – CrossFit Strength Front Squat (10 Min E2MOM 5 Front Squat @65%-70%) Metcon (Time) 5 Rounds for Time 20 Double Unders 10 Kettle Bell Swings 35/53 20 Sit Ups 10 KB Sumo Deadlift High Pull 35/53

CrossFit One World – CrossFit “Lalyk Birthday ? Wod” For time (Partner WOD) 33min Time Cap (Time) 4 ROUNDS 200M Run w/Sand Bag #40/#60 4 Sync OHS 85/115 30 Wall Balls 14/20 200M Run w/Sand Bag #40/#60 4 Sync Squat Clean 85/115 30 Pull Ups 200M Run w/Sand Bag #40/#60 4 Sync Thrusters 85/115 30…

CrossFit One World – CrossFit Power Snatch Cycling (5 Rounds for weight) Power Snatch E2MOM x 5 8-6-4-2-2 Touch and Go Sets Start at 60-65% work up to no more than 80% 1 RM () Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 14 mins of: 500/400 M Row 30…

CrossFit One World – CrossFit Power Clean Cycling (5 Rounds for weight) Power Cleans E2MOM x 5 8-6-4-2-2 Touch and Go Sets Start at 60-65% work up to no more than 80% 1 RM () Metcon (AMRAP – Reps) 5 rounds, 2 mins each, perform: 10 Single Dumbbell Hang PowerCleans, 50/35 lbs 16 Single Dumbbell…