CrossFit One World – CrossFit Skill Work Metcon (No Measure) E2MOM x 5 150/100 Meter Row 10 Ring Rows Select a ring height that allows for a solid hollow hold for your reps Metcon Metcon (Time) 5 Rounds For Time: 10 Single Dumbbell Box Step Overs 50 / 35 lbs 24″/20″ 30 Abmat Sit-ups 10…

CrossFit One World – CrossFit Strength Snatch Progression E2MOM x 5 3 Snatch Balance 2 Overhead Squat 1 Hang Power Snatch 50-60% of 1 RM Snatch Metcon Metcon (Time) For Time: 250 Meter Row + 3 Power Cleans Rest 2 minute 500 Meter Row + 5 Power Cleans Rest 3 minute 750 Meter Row +…

CrossFit One World – CrossFit Skill Work Strict Handstand Pushups 2:00 Minutes to Establish Max Strict Handstand Pushup *You can drop off. Not a max unbroken set. ** We are working on getting more comfortable upside down.Scale Progression: 2 Abmat Riser (5″) Hand Release Pushups We will retest movement at end of 6-week cycle Strength…

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 yetScale Progression: Max time hang in hollow position Jumping hold at top We will…

CrossFit One World – CrossFit

CrossFit One World – CrossFit

CrossFit One World – CrossFit “12/31” (Time) 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 Thrusters (75/55 lb) 31 Lunges 31 Burpees Then, 365 meter Row With a running clock, perform 31…

CrossFit One World – CrossFit Overhead Squat (E2MOM for 10 mins 5 reps @ 65%-70% 1RM) Goddessmaker (Time) 6 Rounds for Time: 8 Goddessmakers* (2×35/25 lb) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push…

CrossFit One World – CrossFit Snatch (Establish your 1RM Snatch in 15 minutes) Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 15 Banded Russian Kettlebell Swings(53/35) Rx+ (70/53) 10 Alternating DB Snatches (50/35) 5 Burpee Pull Ups Don’t use the band if you are not confident or cannot bring the kettlebell to eye…

CrossFit One World – CrossFit Front Squat (Establish your 1RM Front Squat in 20 minutes) Metcon (AMRAP – Reps) EMOM in 10 minutes Odd Minutes: 2 Wall Walks + Max Burpees Even Minutes: 2 Wall Walks + Max V-Ups On a 10-minute clock, every minute on the minute (“EMOM”) complete the prescribed work in the…