CrossFit One World – CrossFit 100m Row (Time) 100m Row10x100m row rest :30 Clean (E90s x5 3 reps @ 65%+) Does not have to be touch and go, but do not let go of bar Start first set at 65% and continue increasing weight each set

CrossFit One World – CrossFit Handstand Push-ups (10 mins HSPU Progressions ) 1-time exercise (5 Rounds for weight) E90s x 5 3 strict + 3 push working range 65-75% 1-time exercise (AMRAP – Rounds) 7 min AMRAP 7 Deadlift 155/175, 155/205, 175/245 7 Def Push Ups, HSPU, SHSPU 7 Lat Burpees

CrossFit One World – CrossFit Back Squat (20 mins to work to a heavy back squat recommendation 5 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% 1 RM) 1-time exercise (Time) For time: time cap 60 cal row 50 wall balls 14/20, 20/30 40 T2B 30…

Announcements Happy Holidays Reminder: No Yoga Class Sunday 31 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. Let start the New Year right CrossFit One World – CrossFit New Year’s Circus (Time) For these 20 movements, complete 24 reps of each for time: 1. push press (85/55), 2. deadlifts…

CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM 2 Cycle of Snatch Complex @ 45%-50%1 RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (5 Min EMOM 2 Snatch High Pulls @ 80%-85% 1…

CrossFit One World – CrossFit Metcon (AMRAP – Reps) 18 Minute AMRAP Partner A 15 Kettlebell Swings (53/35) 12 Power Cleans (95/65) 9 Shoulder-to-Overhead (95/65) 6 Ring Dips Then Partner A + B 15 Sync Burpees Switch when done. Partner B Single Dumbbell (50/35) Weighted Box Step Ups (20″/18″) Score is number of accumulated box…

CrossFit One World – CrossFit Rope Climb (15 mins rope climb technique work ) CFOW Bench Mark 13 Rope Climbs (Time) 13 Reps of Rope Climbs for Time Coach Jonathan (Time) For Time 9 Snatches 95/135 9 Pull Ups 7 Snatches 95/135 7 C2B 5 Snatches 95/135 5 Bar Muscle Ups RX+ 9 Snatches 95/135…

CrossFit One World – CrossFit Shoulder Press (15 mins to establish new 1RM) 1-time exercise (Time) 4 rounds for time: 15 Deadlifts 225/185 25 Wall Balls 20/14

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 11. last…

CrossFit One World – CrossFit Snatch (15 mins to establish new 1RM) 1-time exercise (Time) 12-9-6-3 reps for time Overhead Squats 135/95 Bar Muscle-ups 200m run between each round