CrossFit One World – CrossFit Gymnastics Metcon (No Measure) Double Unders 20 Minutes Work on Double Unders and Progressions Metcon Metcon (Time) “Jump Diane” For Time: 21 – 15 – 9 Deadlifts 225 /155 lbs Handstand Pushups 2x Double Unders (42-30-18) Double Under Scale -3x Single Unders (63-45-27) HSPU Progressions: -15-12-9 Reduced Reps -Stack Abmats…

CrossFit One World – CrossFit Strength Clean & Jerk Complex E2MOM x 5 3 Hang Power Cleans 2 Jerks (Split or Push) 65-70% 1RM Metcon Metcon (Time) 7 Rounds For Time: 7 Box Jump Overs (30″/24″) 7 Power Cleans 135 / 95 lb 7 Toes to Bar 7 Front Squats 135 / 95 lb 7…

CrossFit One World – CrossFit Gymnastics Conditioning Metcon (No Measure) EMOM x 12 Minute 1: 3-5 Ring Row Minute 2: 3-5 Wall Walks Wall Walk Progression: -Wall Plank for 15-20 sec Strength Strict Press (5-5-5-5-5) E2MOM x 5 Strict Press 5 Reps @ 65% of 1RM Add 5-10 lbs. from Week 1 Metcon CrossFit Games…

CrossFit One World – CrossFit Barbell Cycling Power Snatch Cycling Hang Power Snatch Conditioning E3MOM x 5 Sets: 9 Unbroken Hang Power Snatches 12 Wallballs 20 / 14 lb (10/9ft.) Metcon Metcon (AMRAP – Rounds and Reps) “This is 62” AMRAP 22 Buy In: 62 Calorie Row (5 min cap), Directly Into an AMRAP of:…

CrossFit One World – CrossFit Strength 12 Mn EMOM Odds/Evens Odd: 5 Rep Bench Press @ 70%-80% Even: 10 DB Bent Over Rows 50/35 Odd: Bench Press Even: Bent Over Row Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Wallballs 20/14 5 Pull Up Cool Down 2 Min Rest Metcon (AMRAP –…

CrossFit One World – CrossFit Metcon (AMRAP – Reps) AMRAP (with a partner) in 25 minutes From 0:00-15:00: 2-4-6-8-10-12-14-16-18… Reps Pull-Ups Box Jump Overs (24/20 in) Then, from 15:00-25:00: Establish your 3 Rep max Shoulder to Overhead Athlete A will perform the first set of pull-ups and box jump overs before Athlete B proceeds to…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 3 Max Rep Hand Release Push Ups in 3 MinutesBreak up sets early, keep breaks short. Three minutes is a lot longer than you think. Strength Back Squats (10-10-10-10-10) E2MOM x 5 10 Reps @ 65% 1RM Add 10-20 lbs. from Week 1 Metcon…

CrossFit One World – CrossFit Barbell Cycling Barbell Cycling (10-10-10-10-10) E2MOM 10 Unbroken Hang CleansYour choice for the weight. 50-60% of your 1RM is a good start. Metcon Metcon (Time) For Time: 55 Deadlifts 225 / 155 lb 55 Toes to Bar 55 Box Jump Overs (24″/20″) 55 Kipping Handstand Push-ups 20 Minute Time Cap

CrossFit One World – CrossFit () Gymnastics Metcon (No Measure) EMOM x 12 Minute 1 – :30 sec Bar Hang/Hollow Hold Minute 2- :30 sec Wall Plank Metcon Metcon (Time) 5 Rounds For Time: 500/400 Meter Row 50 Double Unders / 75 Singles 15-12-9-6-3 Strict Ring Dips Ring Dip Progression: -Jumping Negatives – Banded Ring…