CrossFit One World – CrossFit Skill Work Warm-up (No Measure) 2x’s TABATA (8 minutes) Alternating Between Hollow Holds Superman Holds (Advanced Sub Hollow Rocks and Superman lift & release) Strength Snatch High Pull + Hang Full Snatch from the Knee (1+1 @ 50% of 1RM 6xE2MOM) Don’t drop the bar once ou pick it up.…

CrossFit One World – CrossFit Skill Work Warm-up (No Measure) 10 Min. Pistol Progressions/Practice Strength Overhead Squat (3 Second Pause @Bottom, 4 Reps EMOM X 10 @ 50% of ) Focus on driving up against the bar w/chest up, tight core & active shoulders Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of…

CrossFit One World – CrossFit Metcon (No Measure) Teams of 2 20 Min. EMOM 8 Box Jumps 10 Burpees Min. 1 Partner A completes 8 Box Jumps while Partner B completes 10 Burpees, then switch on minute 2, etc.If all reps are not finished within the minute, both partners take a penalty lap

CrossFit One World – CrossFit Metcon ONE WING ANGEL (Time) 50 Wall Balls 14/20 ( Rx+ 20/30) 40 Cal Row 30 Lateral Burpees 20 Thruster 115/85 (Rx+ 135/105) 10 Chest To Bar (Rx+ Bar Muscle Ups) 5 Handstand Push Up 10 Chest To Bar 20 Thrusters 30 Lateral Burpees 40 Cal Row 50 Wall Balls…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 6 Push Press @ 70% 1 RM Even- 6 Pendlay Or 6 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 50…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 6 Push Press @ 70% 1 RM Even- 6 Pendlay Or 6 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 50…

CrossFit One World – CrossFit Strength 10 MIn E2MOM 2 Power Clean 2 Front Squat @ 72% – 76% 1 RM Front Squat Power Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 18 Mins AMRAP On Top of Every 3 mins do 10 Goblet Squats Rx 40/25 (Single DB) Then…. 5 Goddess Maker…

CrossFit One World – CrossFit Strength 10 Min E2MOM 5 Deadlift @ 73%- 75% 1 RM Deadlift Deadlift Metcon (Time) 5 Rounds For Time 25 Lateral Hops Over KB 20 Alt KB Single Leg Deadlift 35/53 15 Sumo Deadlift High Pull 10 American KB Swings

CrossFit One World – CrossFit Strength 10 Mins E2MOM 2 Power Snatch 3 Overhead Squats @ 68%-70% 1 RM Snatch Power Snatch Overhead Squat Metcon Mjolnir (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Alternating DB Snatches Min 2: Single Arm Alternating DB Overhead Reverse Lunges Min 3: Single…

CrossFit One World – CrossFit Announcement 11:30Am Outside CF Canceled Due to Weather Strength 10 Min E2MOM Back Squat @ 77%- 81% 1 RM Back Squat Back Squat Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Barbell Front Rack Lunges 95/65 20 Air Squat 30 Abmat Sit ups 40 Mountain Climbers 50…