CrossFit One World – CrossFit

Skill Work

Pull Up Progression

2:00 Minutes to Establish Max Strict Pull Ups

*You can drop off. Not max unbroken set

** We are building to get your first pull up if you don’t have one yet
Scale Progression:

Max time hang in hollow position

Jumping hold at top

We will retest movement at end of 6-week cycle

Power Clean Cycling

Metcon (Weight)

E2MOM x 5

Row + Power Clean

150/100 Meter Row

5 Unbroken Power Cleans

50-60% 1RM Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 X 5 Rounds:

4 Devil’s Press 50 / 35 lb’s

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds
At the start of the workout you’ll have 3 minutes to complete as many rounds and reps as possible of devil’s presses, toes to bar, and double unders. After the 3 minute window is complete, rest 1 minute. At the 4 minute mark, begin where you left off during the first 3 minute window (if you finished 2 rounds and got 4 devil’s press you’ll start the next AMRAP on toes to bar). SCORE: Enter total rounds+reps of all 5 AMRAPS.