CrossFit One World – CrossFit Back Squat (Establish a new 1 Rep Max Back Squat in 20 mins) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

CrossFit One World – CrossFit Snatch (E2MOM for 12 Mins POWER SNATCH+HANG SNATCH+SNATCH) Add weights every set Your heavy set is your score today DEVIL’S ADVOCATE (Time) 6 Rounds for Time: 6 Devil’s Presses (2×50/35) 6 Burpees Over Dumbbells 6 Dumbbell Thrusters (2×50/35)

CrossFit One World – CrossFit Power Clean (Establish a 1 Rep Max Power Clean in 15 mins) Metcon (Time) “808” FOR TIME: Buy IN: 39 Cal Row 12 Rounds 1 Bear Complex (95/135) 3 Bar Facing Burpees 8 Deadlifts 2 Front Rack Reverse Lunges with Barbell *BEAR COMPLEX = 1 Power Clean 1 Front Squat…

CrossFit One World – CrossFit Strength 90 Sec Timer for 6 Set 5 Thruster @ Suggested S1 65%-70% S2 70%-75% S3 75%-80% S4 80%-85% S5 85%-90% At 1 RM Thruster Thruster Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 13 Plate Gound to Overhead 45/25 25 Cal Row 50 Feet Uneven Farmers Carrie…

CrossFit One World – CrossFit Metcon (Time) 40 Rounds for Time (with a Partner): 5 Wall Ball Shots (20/14 lb) 3 Burpee Box Jump Overs (24/20 in) 1 Clean (225/155 lb) Switch every round. With a running clock, as fast as possible complete the prescribed work in the order written for 40 rounds. Switch every…

CrossFit One World – CrossFit Deadlift (E2MOM FOR 10 MINS 5 REPS 85% OF 1RM DEADLIFT) Metcon (3 Rounds for reps) 3 Rounds for Total Reps each Round (17 min) 1 Minute – Overhead Squats (95/65) 1 Minute – Sumo Deadlift High Pulls 1 Minute – Push Press 1 Minute – Front Rack Barbell March…

CrossFit One World – CrossFit Clean & Jerk Complex (E2MOM for 12 MINS @ 84%-89% of 1RM Clean & Jerk) Power Clean + High Hang Clean + Push Jerk Metcon (Time) 4 Rounds for Time: 10 Clusters (95/65) {Squat Clean + Thruster} 14 Lateral Burpees Over Barbell 20 American Kettlebell Swings (35/53) 300m Run RX+…

CrossFit One World – CrossFit Front Squat (E2MOM for 10 min 5 Reps 75%-80% of 1RM Front Squat) JELLY BELLY (Time) “Jelly Belly” For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Row 15-12-9-6-3: Push Ups 10-8-6-4-2: Deadlifts (275/185) The flow of today’s workout goes from 50 AbMat Sit-ups to 25 Calorie Row to 15 Push Ups…

CrossFit One World – CrossFit Snatch (3 Position HIP/KNEE/FLOOR) (5 sets x 3 reps) E2MOM for 10 mins @ 80% 1RM Snatch Metcon (Time) For Time: 21-15-9 Hang Power Clean (155/105#) Knees to Elbows + 15-12-9 Power Clean (185/125#) Pull ups + 12-9-6 Full Clean (225/155#) Bar Muscle Ups/Chest to Bar Pull Ups This workout…

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