CrossFit One World – CrossFit Clean and Jerk (Establish a Heavy 1 Rep Max Clean and Jerk Within 20 Mins) What the Cardio is This!? (Time) For Time 21-18-15-12-9-6-3 DB Goblet Squats Burpee Over DB Overhead DB Sit Ups Rx DB 50/35(1) RX+ DB 70/50(1)

CrossFit One World – CrossFit Overhead Squat (10 Min E2MOM 6 Rep Overhead Squat @ 60% 1 RM) LVL 2 WaterKick (Time) For Time Buy In and Buy Out 50 Wallball 20/14 (RX + 75 WB 30/20) Then 4 Rounds 9 Box Jump 15 Devils Press 40/20 (RX+ 50/35) 21 Sit Ups (RX+ Toes to…

CrossFit One World – CrossFit 180106 P Mod (Time) 5 rounds for time of: 400-meter run 20 pull-ups 10 clean and jerks Men: 185 lb. Women: 125 lb. Run is together, remaining work is you go, I go.

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Front Squat (5 Rounds of 90 Sec 4 Front Squat @ 60% 1 RM Add 5 Pounds Every Set) Cindy Track Star (AMRAP – Rounds and Reps) 20 Min AMRAP…

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Front Squat (5 Rounds of 90 Sec 4 Front Squat @ 60% 1 RM Add 5 Pounds Every Set) Cindy Track Star (AMRAP – Rounds and Reps) 20 Min AMRAP…

CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) DT’s Cuzzo (AMRAP – Rounds and Reps) 15 Min AMRAP 45 Double-Unders 8 Deadlifts (155/105 lb) 6 Hang Cleans (155/105 lb) 4 Push Jerks (155/105 lb) Rx Bar 155/105

CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Tarzan &…

CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…

CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under