CrossFit One World – CrossFit Announcement NO CLASS IN HOUSE COMPETION DAY Metcon (No Measure) For Time 21-18-15-12-9-6-3 Thrusters 55/75 Scaled 45/65 Bar Facing Burpee Scaled Step Over Bar Split Rep as you want

CrossFit One World – CrossFit Hang snatch + OHS (every 90 secs 5 sets at 75% of 1RM 3 sets at 80% of 1RM 1 set at 90% of 1RM) 1-time exercise (AMRAP – Reps) 10 min AMRAP: • 1 Deadlift 125%BW/75%BW • 1 Bench Press 75%BW/50%BW • 2 Deadlift 125%BW/75%BW • 2 Bench Press…

CrossFit One World – CrossFit Hang Power Clean & Push Jerk (every 90 secs 5 sets at 75% of 1RM 3 sets at 80% of 1RM 1 set at 90% of 1RM) 1-time exercise (Time) 45-30-15 reps for time: Cal Bike/Row Front Rack Lunges 75/55 Pull up

CrossFit One World – CrossFit push jerk + split Jerk (every 90 secs 5 sets at 75% of 1RM 3 sets at 80% of 1RM 1 set at 90% of 1RM) 1-time exercise (AMRAP – Reps) 6 rounds for max reps: 2 min: 200 m Row + Max Wall Balls 20/14#

CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 4 1-time…

CrossFit One World – CrossFit Weighted Pull-ups (3 sets of 5 reps at max weight) increase weight where only 5 pull ups can be performed. RX+ chest to bar weighted pull ups Deadlift (every 90 secs 5 sets for 3 reps at 65% of 1RM 3 sets for 2 reps at 75% of 1RM 1…

CrossFit One World – CrossFit Warm-up 2 Round 200 Run 5 Inch Worm with Push Up 10 Beat Swings 3-5 Wall Walks LVL – Clean Complex (12 Min E2MOM Complete a Complex) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL 2 Blade Beam (Time) Buy In 100 Double Under…

CrossFit One World – CrossFit LVL G Dragon Gundam (Time) Teams of 2 For time For 12 Rounds Partner A 300 m Run / 300 m Row Partner B 8 Toes to Bar / 16 V Ups / 32 Sit Up 6 Deadlift Rx 225/155 Note: Partner A must complete Row/Run in order to switch…

CrossFit One World – CrossFit Dips (4 sets of max rep dips) Alternate between dips and hip thrusters Hip Thrusts Alternate between dips and hip thrusters 1-time exercise (Time) 7 rounds: 10 American Kettlebell Swings 53/35 10 Kettlebell Front Rack Reverse Lunges 53/35only 1 KB will be used for the WOD

CrossFit One World – CrossFit push jerk + split Jerk (every 90 secs 5 sets at 65% of 1RM 3 sets at 75% of 1RM 1 set at 85% of 1RM) 1-time exercise (AMRAP – Rounds) 3 times 4 min AMRAP 10 Toes to Bar 10 Power Snatches 95/65# 2 min rest between roundsstart at…