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 Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Strict Press x 5 reps Pull-ups x 6-8 RX+ Weighted Pull-ups…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) Every 2min x 6 Hang Squat Snatch + Squat Snatch…

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s Hollow Hold Min 2…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 5 Clean and Jerks build to 5RM Conditioning (Time) For Time (12min Cap) 15-12-9-6-3 Push Press 95/65lbs Box Jump step-down 24/20″ RX+ 135/85lbs Accessories (No…

CrossFit One World – CrossFit Max Effort Lower New Training Beginning Today Strength Focus this cycle will be: Back Squat Snatch Strict Press Clean and Jerk Conditioning: Intervals will be in the 7-10min range, one day being higher skill and the other being more work output. We will also be prepping for Murph Warm-Up (No…

CrossFit One World – CrossFit Power Snatch (14 Min E2MOM Power Snatch Set 1 65% -5 Reps Set 2 70% – 4 Reps Set 3 75% – 3 Reps Set 4 80% -3 Reps Set 5 80% – 2 reps Set 6 85% – 2 Reps Set 7 87.5% – 1 Reps) Snatch Pull (6…

CrossFit One World – Hype Hitters Warm Up (Checkmark) Tabata 20 sec Work 10sec Rest 3 Rds Butt Kickers High Knee Squat Jump Mountain Climbers Yoga Push Ups 🐉”Mortal Kombat”🐉 (Checkmark) 12min Amrap 200m Run 15 Wall Balls 20/14 12 DB Step Ups 50/35 Db’s Box 24/20″ Rest 5min 12min Amrap Bear Complex #135/95 2-4-6-8-10-12…