CrossFit One World – CrossFit Upper Body Strength Development (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Ring Rows Hand Release Push Ups 12 Minute Cap Running DT (Time) 5 rounds for time of: 12 Deadlifts, 95/65 lbs 9 Hang Power Cleans, 95/65 lbs 6 Push Jerks, 95/65 lbs Run, 200 m Time cap: 18 minsThis is a light…

CrossFit One World – CrossFit Strength Back Squat (10.5 Min E90SOS (7 Round) 5 Back Squat Start 65% End 78% Of 1 RM Back Squat ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Cal Row 10 Devil’s Press 5 HSPU

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 5 Toes to Bar 10 Push Up 20 Sit Up (Score on WOD) Partner B 10 Cal Assault Bike 10 Alt DB Snatch Rx 35/50 (Must Complete a round to switch)

CrossFit One World – CrossFit Overhead Squat with Pause (5 Rounds for weight) E2MOM x 5 3 Overhead Squats w/3s Pause at bottom 60-65% of 1RMFocus is on quality of movement and range of motion. () Crossfit Games Open 20.1 With the annual Crossfit Games Open test upon us starting February 16th. We will be…

CrossFit One World – CrossFit Deadlift (4 Rounds for weight) E2MOM x 4 Deadlift 7-6-5-5 Suggested Loads: 60%-65%-70%-70% 1 RM () Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 8 mins of: 45 Front Squats, 65/45 lbs 45 Toes-to-bars 45 Overhead Squats, 65/45 lbs 45 Box Jump Overs 24″/20″ Accessory…

CrossFit One World – CrossFit Upper Body Strength Development (5 Rounds for weight) E2MOM x 5 Complete each round: 3 Wall Walks/ or 1 Wall Plank for :30s 8 Barbell Bent Rows choose load () Metcon (AMRAP – Rounds and Reps) AMRAP 16 30 Double Unders (60 Singles) 20/16 Calorie Row 10 Thrusters, 75/55 lbsThis…

CrossFit One World – CrossFit Jerk Complex (5 Rounds for weight) E2MOM x 5 1 Power Clean + 1 Push Press + 2 Push Jerks Hold at 65-70% 1RM () Metcon (No Measure) Karen Progression Every 2 mins for 8 mins do: 30 Wall Balls, 14/10 lbs, 10/9 ft — then — Every 1 min…

CrossFit One World – CrossFit Snatch High Pull (5 Rounds for weight) E2MOM x 5 3 Snatch High Pulls Hold at 85-80% 1 RMFocus is on keeping the bar close to your body, elbows high and above the bar () Metcon (AMRAP – Reps) 3 Rounds for Max Reps of: Max Abmat Situps, 90 seconds,…

CrossFit One World – CrossFit Strength Back Squat (10 Min E2MOM 5 Back Squats Start 65% End 75% of 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP 18 Mins 20 Battle Ropes 15 Wallball 20/14 10 Burpee 8 Box Jump Over 24/20