CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) Teams of 2 20 Min AMRAP 1-1,2-2,3-3, 4-4,…, etc. (You Go, I Go) Air Squat + Box Jump Then 5 Push-Ups, (Each) 5 V-Ups (Each) 5 Plank Get-Ups (Each) R&L=1 Both Partners must be done with full round before moving on.Example: Partner A…

CrossFit One World – CrossFit Snatch (3 Position HIP/KNEE/FLOOR) (5X3) E2MOM for 10 mins @ 80% 1RM Snatch Metcon (Time) 2 Rounds for Time 400 meter Run 20 American Kettlebell Swings (53/35 lb) 10 Goblet Squats (53/35 lb) 20 Overhead Plate Walking Lunges (45/25 lb) 400 meter Run 10 Overhead Plate Walking Lunges (45/25 lb)…

CrossFit One World – CrossFit Jerk Complex (5X3) E2MOM for 10 Mins @ 80% of 1RM Clean & Jerk (1 Push Jerk + 2 Split Jerks) Metcon (Time) FOR TIME: Row 3000m *Every 2 Mins. Perform (4/each arm) Single Arm DB Hang Clean & Push Press (35/50) AND 4 Burpees Over Erg Start with Row

CrossFit One World – CrossFit Cluster (10X3 EMOM FOR 10 MINS) Squat Clean into a Thruster Metcon (AMRAP – Rounds) AMRAP IN 15 MINUTES: 10 Overhead Squats (85/115) 10 Back Squats 300m Run

CrossFit One World – CrossFit Zombie Squats (5×3 Tempo 3 secs down, fast up) E2MOM for 10 mins at 85% of 1RM Front Squat Metcon (Time) “Quarter Pounder” 25 Rounds for Time: 4 Bar Facing Burpees 3 Handstand Push Ups 2 Pistols 1 Squat Snatch (105/155)

CrossFit One World – CrossFit CLEAN COMPLEX (5X3) 1 Hang Power Clean + 1 Power Clean + 1 CleanE2MOM FOR 10 MINS @ 80% 1RM CLEAN & JERK Metcon (Time) 5 Rounds for Time: 15 Wall Balls (14/20) 200m Run 10 Box Jumps 30 Double Unders 10 Hang Power Snatches (65/95)

CrossFit One World – CrossFit Weightlifting Snatch Progression (15min) 90 Sec 10 Rounds Finish a Cycle Snatch Grip Deadlift Power Snatch Snatch Balance or Drop Snatch Hang Snatch Snatch Start Light Get Heavier Without sacrificing Tech Record Heaviest Set Snatch Grip Deadlift Power Snatch Snatch Balance Hang Snatch Snatch Metcon Metcon (4 Rounds for reps)…

CrossFit One World – CrossFit Metcon (Time) Teams of 2 (35 Min Tim Cap) Buy-In: 800 meter Run Then, 12 Rounds of: 10 Synchronized Burpees 40 Double-Unders (Split however, 1 works at a time) 10 Synchronized KB Swings 53/35 Cash-Out: 800 meter Run

CrossFit One World – CrossFit Push Press (5×3) E2MOM for 10 mins @ 80% of 1RM Push Press Metcon (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press…

CrossFit One World – CrossFit Jerk Complex (5×3) E2MOM for 10 mins @ 75% of 1RM Clean & Jerk (2 Push Jerks + 1 Split Jerk) Metcon (Time) For Time: 20 Lateral Burpees Over DB 40 Dumbbell Shoulder to Overhead 20 Lateral Burpees Over DB 30 Dumbbell Squat Cleans 20 Lateral Burpees Over DB 20…