CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 45% of 1RM 55% of 1RM 65% of 1RM 75% of 1RM 85% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Metcon (5 Rounds for reps) 5 rounds for max reps: 90 seconds: 10/8 Row calories 10 Overhead…

CrossFit One World – CrossFit Back Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) 4 RFT 25 Weighted Box Step Ups 20/24, 35/50 25 Alt DB Snatches 35/50 *Use…

CrossFit One World – CrossFit Pause Jerk Pause (E2MOM 45% of 1RM 55% of 1RM 65% of 1RM 75% of 1RM 85% of 1RM) Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover Metcon (Time) for time Accumulate 50 Clean and Jerk 95/65# EMOM 5 bar facing burpee Target…

CrossFit One World – CrossFit 3 Position Clean (E2MOM 45% of 1RM 55% of 1RM 65% of 1RM 75% of 1RM 85% of 1RM) Clean from above knee Clean from below knee Clean from ground Metcon (Time) 2 rounds for time: 25 DB deadlift 50/35* 25 DB hang power clean 50/35 25 box step over…

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 70%-75%) LVL Clean High Pull (6 Min EMOM 5 Rep @ 35%-45% of Hang Power Clean) LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike…

Announcements 84 Stroll and Roll Update Saturday, September 23rd @ 8:00AMNiles Canyon Road, corner of 84 and Mission Boulevard(bottom left of map below) Please wear a helmet!Family and kids are encouraged to come!   FREE BIKE SERVICE CLINIC FRIDAY, SEPTEMBER 22ND @ 2:30PM ~ 5:00PMLocation: Vallejo Mill Elementary38569 Canyon Heights DriveFremont, CA 94536 school drop-off…

CrossFit One World – CrossFit Pause Jerk Pause (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover Metcon (Time) For time: 10 Muscle Ups 100 Push Press 75/55# 1,000 m…

CrossFit One World – CrossFit Weighted Pull-ups (EMOM 5 x 5 ) Metcon (Time) 4 rounds for time: 20 Pull-ups 10 Devils Press 35/25# Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 2 Pull-ups 2 Toes to Bar 4 Pull-ups 4 Toes to Bar 6 Pull-ups 6 Toes to Bar ++ …Increase by 2…

CrossFit One World – CrossFit 3 Position Clean (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Clean from above knee Clean from below knee Clean from ground Metcon (Time) Three rounds: 200 Meter Run 20 Wall Balls 20/14 to 10/9′ target 15 Toes to…

CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Metcon (Time) 21-15-9 reps for time: Power Snatch* Handstand Push-ups * Round of 21:…