CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 3 sets: 20 Cal Row 5ea KB Single arm OHS 10 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 3 Back Squats 3ea SL Box Jumps build to 3RM Conditioning (4 Rounds for time) 4RFT (12min Cap) 20 Cal Row…

CrossFit One World – CrossFit Sunday FunDay LVL – Snatch Complex (12 Min E2MOM 6×2 Build Up to 75% 1 RM Hang Power Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL MI-JO (Time) 7 Rounds For Time 200 Meter Run 7 Goblet…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 20mins 250m Row each (one at a time; partner rests) 20 DB Thrusters (split) 20 Chest-to-Bar or Pull-Ups (split) 40 Double Unders or 60 Singles each 10 Syncro Burpees Over DB

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 2min Jump Rope Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets 10 Barbell front squats 10 Sumo good mornings 3 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 5 Hang Power Cleans 5 Tuck Jumps build to…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets 20 Lunge jumps 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – :30s Wall Facing HS Hold Min 2 – :30s Forearm Plank Conditioning (No Measure) Every 5min x 4 400m Run…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row Pec stretch x 30s/side + 3 rounds: 10 DB Strict Press 25 Banded face pulls 5 MB Slams Strength (5 Rounds for time) Every 3min x 5 5 Push Jerks 10 Ring rows with 2/sec pause build to 5RM Conditioning (Time)…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 10 PVC OH Lunges 50ft High Knees 50ft Butt Kickers Skill Work (No Measure) EMOM x 8 Min 1 – 5 Wall Walks Min 2 – 20 Weighted V-Ups Conditioning (No Measure) EMOM x 15 (5 rounds…

CrossFit One World – CrossFit Total Body + Metcon New Cycle This week we will be starting a new training cycle Our 3 main focus lifts this cycle will be: Back Squat Push Jerks Power Clean We will be work up to a 3RM on each lift this cycle Monday conditioning will be focused on…

CrossFit One World – CrossFit Sunday FunDay New Cycle This week we will be starting a new training cycle Our 3 main focus lifts this cycle will be: Back Squat Push Jerks Power Clean We will be work up to a 3RM on each lift this cycle Monday conditioning will be focused on moderate deadlifting…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 30mins 200m Run (together) 30 Wall Balls (split) 20 Pull-Ups (split) 30 KB Swings (split) 20 Burpees (sync)