CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 60% – 65%) Front Rack Lunges (5 Round of 90. Sec (7.5 Mins) 10 Front Rack Lunges @ 50%- 60% of 1RM Front Squat) Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30…

CrossFit One World – CrossFit Hang Snatch (10 Min E2MOM 6 Rep Hang Snatch @ 50%- 60%) Overhead Squat (4 Round of 90 Sec (6 Mins) 4 Reps Overhead Squat @ 50%-60%) 420 (Time) 10 Rounds for Time of: 14 Alternating Dumbbell Snatches 35/50 lbs 14 Bodyweight Squats 14 Hand Release Burpees

CrossFit One World – CrossFit Announcement Close NO class Happy EASTER SUN.

CrossFit One World – CrossFit Level G Heavyarms (AMRAP – Reps) Teams of 2 30 Min AMRAP On top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 6 Rep Deadlift @ 60%- 65%) Romanian Deadlift (RDL) (5 Rounds of 90 Sec (7.5 Mins) 4 Rep Romanian Deadlift @ 55% – 60% ) Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes 1 Devil Press (45/30 lb) 1 Thruster (45/30 lb) 2 Devil…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 60%- 65%) Overhead Lunges (5 Round of 90 Sec (7.5 Mins) 6 Rep Total OH Lunges (Start light new movement. Lean toward caution please us Barbell)) “Up Up & Away” (AMRAP – Rounds and Reps) AMRAP in 15 minutes 21…

CrossFit One World – CrossFit Hang Snatch (10 Min E2MOM 6 Rep Hang Snatch @ 50% – 60%) Snatch Grip High Pulls (4 Round of 90 Sec (6 Mins) 2 Rep @ 60% – 65%) “Cirque Du Sore Legs” (Time) For Time 10-20-30-20-10 Deadlifts (165/115 lb) Box Jumps Overs (24/20 in) This pyramid (ascending then…

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squat @ 60% – 65% (Emphasis on Position and Speed)) Romanian Deadlift (RDL) (5 Round of 90 Sec (7.5 Mins) 5 Reps @ 60% – 65%) TKL “The Getaway” (AMRAP – Reps) AMRAP in 5 Minutes 200 Meter run 20 Kettlebell Swings…

CrossFit One World – CrossFit TKL Week 1 The program that we are about to start have two strength base movements. That will need to be track for progression and growth. There will be a Primary Strength portion followed by a Secondary Strength that relates to the primary strength. Hang Clean (10 Min E2MOM 6…