September 2nd 2022

CrossFit One World – CrossFit

12 Min E2MOM

Complete a Cycle

2 Hang Power Snatch

2 Snatch Balance

1 Snatch

@ 65% – 70%1 RM Hang Power Snatch

15 Min E2.5MOM

10/7 Cal Row

5 DB Cluster 50/35 (RX+ KB Clusters 53/35)

6 DB Overhead Reverse Lunges 50/35 (Rx+ KB Overhead Reverse Lunges 53/35)

Buy out (6th RD Only) 10 DB Thruster / Rx+ 10 KB Thruster

Include Penalty Reps

Note Challenge yourself with the weight and do not do the KB Cluster if your not sure of the movement ask your coach.

Record Reps Completed per rounds.

Uncomplete Reps Will Accumulate as Penalty Reps.

CrossFit – Sat, Jul 27

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit – Fri, Jul 26

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit – Thu, Jul 25

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53