CrossFit One World – CrossFit Carol Swanson (Time) For Time (in a Team of 2) Buy In: Partner Run 600m with a Medball 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups/Bent Over Rows 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 Calorie Row 100 Kettlebell Swings (53/35 lb) Buy Out: Partner Run 600m with a…

CrossFit One World – CrossFit Hang Power Clean & Push Jerk (Every 90 secs 5 sets at 60% of 1RM 3 sets at 70% of 1RM 1 set at 80% of 1RM) 1-time exercise (Time) 5 rounds for time: 200 m Run 10 Box Jump Overs 24/20” 5 Clean & Jerks 135/95Clean and jerk weight…

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 2 1-time…

CrossFit One World – CrossFit Hang snatch + OHS (Every 90 secs 5 sets at 60% of 1RM 3 sets at 70% of 1RM 1 set at 80% of 1RM) 1-time exercise (Time) 30-20-10 reps for time: Overhead Squats 95/65# Toes-to-bar Then immediately into, 15-10-5 reps: Power Snatches 95/65# Bar facing Burpees

CrossFit One World – CrossFit push jerk + split Jerk Every 90 secs 5 sets at 60% of 1RM 3 sets at 70% of 1RM 1 set at 80% of 1RM 1-time exercise (Time) 5 rounds for time: 30 Double Unders 20 cal row 10 Hang Squat Cleans 115/75#

CrossFit One World – CrossFit Deadlift (Every 90 secs 5 sets at 55% of 1RM 3 sets at 65% of 1RM 1 sets at 75% of 1RM) 1-time exercise (AMRAP – Reps) Every 90 sec for 8 rounds: 15 Kettlebell Swings 53/35 + Max Burpee Box Jump Overs 24/20”

CrossFit One World – CrossFit LVL – Snatch Complex Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch12 Min E2MOM Complete a cycle of Movement within 2 Mins @ 55%-60% 1 RM Snatch LVL 1 Galian Beast (Time) 15 Min AMRAP 10 Burpee 20 Wallball…

CrossFit One World – CrossFit Metcon (Time) For Time 30 Wall Balls 20/14 20 Power Clean 135/95 10 Burpee Box jump 24/20 30 Toe to bar 10 Burpee Box Jump 20 Power Clean 30 Wall Balls

CrossFit One World – CrossFit 1-time exercise (Time) For time: 400 m Run 21 Pull-ups 21 Wall Balls 20/14# 400 m Run 15 Pull-ups 15 Wall Balls 20/14# 400 m Run 9 Pull-ups 9 Wall Balls 20/14# 400 m Run20 min cap Core cooldown (No Measure) 3 rounds: 20 sec Forearm Plank 10 sec Rest…

CrossFit One World – CrossFit Hang Power Clean & Push Jerk (E90s 5 sets at 55% of 1RM 3 sets at 65% of 1RM 1 sets at 75% of 1RM) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1…