CrossFit One World – CrossFit A: Metcon (Distance) “Warm Up” Run/Row 10 min Max Distance (teams of 2) P1 200 m run P2 Row Switch every time a parent is back from their run B: Metcon (AMRAP – Rounds and Reps) “Too Complex” (teams of 2) 20 min AMRAP 2 Bear Complex (1 each) 5…

CrossFit One World – CrossFit Squat Cleans Squat Clean On the 2:00 x 7 Sets: 6 Handstand Push Ups 6 Toes to Bar 1 Squat Clean Load bar to 70-75% 1RM. Reduce reps if unable to complete within 90 seconds. Metcon (AMRAP – Reps) AMRAP 20: 400 Meter Run Max Strict Pull-ups We are accumulating…

CrossFit One World – CrossFit Deadlift (10 Rep Max in 20 minutes) Deadlift 20 Mins to Establish 10-Rep Heavy Set Metcon (Time) 2 Rounds: 8 Power Snatches (115/85) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (95/65) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (75/55) 8 Bar Facing…

CrossFit One World – CrossFit Barbell Cycling (EMOM for 7 minutes) Barbell Cycling EMOM x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4 Hang Squat…

CrossFit One World – CrossFit Metcon (Time) Row 2000 M for Time Metcon (Time) Gymnastics Conditioning For Time, with a 10:00 Time Cap: 30 Strict Handstand Pushups 30 Kipping Handstand Pushups 100 Meter Run on the 0:00 and every 2:00 Substitute both hand release pushups and sitting strict DB press For the 2 movements

CrossFit One World – CrossFit Stamina Squats (EMOM for 12 minutes) Stamina Squats EMOM X 12 Alternating between Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats We are increasing weight this week to 53% of your 5 RM Back Metcon (AMRAP – Rounds and Reps) AMRAP in 14: 15 Thrusters 30…

CrossFit One World – CrossFit Weightlifting 90 Sec for 10 Sets (15 MIn) 3 Rep Bench Press @ 60% – 75 % ( Start first set at 60% increase every set until 75% on Last Set ) Bench Press Record Last Set For progression Metcon Metcon (AMRAP – Rounds and Reps) Cobra Commander 18 Min…

CrossFit One World – CrossFit Seedy (Time) For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 5 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 4 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 3 rounds of…

CrossFit One World – CrossFit Pause Overhead Squat (EMOM for 12 minutes) Pause Overhead Squat E2MOM x 6 3 Overhead Squats pause 3s at bottom Load bar to 55-60% 1RM OHS Metcon (Time) 5 Rounds for Time 5 Toes to Bar 10 Single DB Box Step Overs 500/400 M Row Dumbbell 50/35

CrossFit One World – CrossFit Clean Technique (EMOM for 12 minutes) Clean Technique E2MOM x 6 2 Clean Pulls 2 Hang Clean High Pulls 2 Tall Cleans Load bar at 65-70% of your 1 RM Clean Metcon (AMRAP – Rounds and Reps) AMRAP 18 Ascending Ladder for 12 Minutes: 3 Calorie Row 3 Kettlebell Swings…