CrossFit One World – CrossFit Back Squat (E2MOM FOR 10 MINS 5 REPS @ 85%-90% 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP IN 16 MINS 10 POWER SNATCHES (95/65) 20 TOES TO BAR 30 WALKING LUNGES 40 DOUBLE UNDERS RX+ 95/135

CrossFit One World – CrossFit Metcon (Time) 7 Rounds For Time: 5 Bench Presses (225/155 lb) 5 Power Cleans (225/155 lb) 35 Double-Unders With a running clock perform seven rounds of 5 Bench Presses, 5 Power Cleans, and 35 Double-Unders as fast as possible (“For Time”). Score is the time on the clock when the…

CrossFit One World – CrossFit Metcon (Time) 10 rounds for Time with a Partner 1 round “DT” 2 rounds “Cindy” “DT” = 12 deadlifts (155/105) 9 hang power cleans 6 push jerks “Cindy” = 5 pull ups 10 push ups 15 air squats

CrossFit One World – CrossFit Handstand Push-Up Progressions Spend 10 minutes working on handstand push up progressions Metcon (AMRAP – Rounds and Reps) AMRAP in 21 minutes 30/25 calorie Row 20 Lateral Burpees Over Barbell 10 Power Cleans (155/105 lb) On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the…

CrossFit One World – CrossFit Power Clean (E2MOM FOR 12 MINS 2 HANG CLEANS + 1 POWER ) 78%-82% OF 1RM CLEAN & JERK FROSTY (Time) For Time: 18 Dumbbell Thrusters (2×50/35 lb) 25 Double Unders 400 meter Run 15 Dumbbell Thrusters (2×50/35 lb) 50 Double Unders 300 meter Run 12 Dumbbell Thrusters (2×50/35lb) 25…

CrossFit One World – CrossFit Push Press (E2MOM FOR 10 MINS 5 REPS @ 70%-75% 1RM PUSH PRESS) NAUGHTY OR NICE (AMRAP – Rounds and Reps) AMRAP in 25 minutes 12 Handstand Push-Ups 12 Deadlifts (155/105 lb) 12 Burpees 12 Front Squats (155/105 lb) *At 12:00, perform: 25 Front Rack Lunges (155/105 lb) – once…

CrossFit One World – CrossFit Snatch (E2MOM in 12 MINS 2 HANG POWER SNATCH + 1 SNATCH ) 78%-83% OF 1 RM SNATCH EAST ATLANTA SANTA (Time) 6 Rounds for time: 25 American KB swings 53/35 12 KB goblet squats 53/35 200M Run **REST 1 minute between rounds RX+ 70/53 Score is the amount of…

CrossFit One World – CrossFit Back Squat (E2MOM FOR 12 MINS 5 REPS @ 80-85% 1RM BACK SQUAT) 3 WISE MEN (3 Rounds for reps) Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatches (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95…

CrossFit One World – CrossFit Strength 12 Min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 70%-75% 1 RM Jerk Push Press Push Jerk Split Jerk Metcon Metcon (Time) 5 Round for Time 200m Run 10 Slam ball ( heavy as possible) 20 Double Unders 10 Thruster 95/65