CrossFit One World – CrossFit Metcon (Time) Row 2000 M for Time Metcon (Time) Gymnastics Conditioning For Time, with a 10:00 Time Cap: 30 Strict Handstand Pushups 30 Kipping Handstand Pushups 100 Meter Run on the 0:00 and every 2:00 Substitute both hand release pushups and sitting strict DB press For the 2 movements

CrossFit One World – CrossFit Stamina Squats (EMOM for 12 minutes) Stamina Squats EMOM X 12 Alternating between Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats We are increasing weight this week to 53% of your 5 RM Back Metcon (AMRAP – Rounds and Reps) AMRAP in 14: 15 Thrusters 30…

CrossFit One World – CrossFit Weightlifting 90 Sec for 10 Sets (15 MIn) 3 Rep Bench Press @ 60% – 75 % ( Start first set at 60% increase every set until 75% on Last Set ) Bench Press Record Last Set For progression Metcon Metcon (AMRAP – Rounds and Reps) Cobra Commander 18 Min…

CrossFit One World – CrossFit Seedy (Time) For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 5 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 4 rounds of ‘Cindy’ 2 rounds of ‘DT’ (70/50 kg) 3 rounds of…

CrossFit One World – CrossFit Pause Overhead Squat (EMOM for 12 minutes) Pause Overhead Squat E2MOM x 6 3 Overhead Squats pause 3s at bottom Load bar to 55-60% 1RM OHS Metcon (Time) 5 Rounds for Time 5 Toes to Bar 10 Single DB Box Step Overs 500/400 M Row Dumbbell 50/35

CrossFit One World – CrossFit Clean Technique (EMOM for 12 minutes) Clean Technique E2MOM x 6 2 Clean Pulls 2 Hang Clean High Pulls 2 Tall Cleans Load bar at 65-70% of your 1 RM Clean Metcon (AMRAP – Rounds and Reps) AMRAP 18 Ascending Ladder for 12 Minutes: 3 Calorie Row 3 Kettlebell Swings…

CrossFit One World – CrossFit Push Jerk (EMOM for 10 minutes) Push Jerk EMOM x 10 3 Push Jerks Load bar to 60-65% 1 RM Push Jerk Metcon (Time) For Time: 30/24 Calorie Row … Directly into: 100-80-60-40-20 – Double-Unders 50-40-30-20-10 – AbMat Sit-Ups … Directly into: 30/24 Calorie Row Substitute Single Unders

CrossFit One World – CrossFit Snatch Technique (EMOM for 12 minutes) Snatch Technique EMOM x 12 2 Snatch Pulls 2 Hang Snatch High Pulls 2 Tall Snatches Load bar at 45-50% of your 1 RM Snatch Metcon (Time) 4 Rounds for time: 200 Meter Run, 9 CTB Pull-Ups 200 Meter Run, 12 DB Power Snatches…

CrossFit One World – CrossFit Stamina Squats (EMOM for 12 minutes) Stamina Squats EMOM X 12 Alternating between Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Our starting weight this week to 50% of your 5 RM Back Squat from last week and will increase Percentage each week Metcon (Time) “Elizabeth”…

CrossFit One World – CrossFit Skill 10 Min Practice 1 – 3 Tire Flips ( Try to pick up the heaviest tire ) ( Don’ wear light shirts lol) Weightlifting 90 Sec for 10 Set ( 15Mins) 4 Deadlift @ 50% – 55% Deadlift Metcon Metcon (AMRAP – Rounds) 10min AMRAP 3 Deadlift 4 Hang…