CrossFit One World – CrossFit Cluster (10 Rounds for weight) EMOM x 10 (10 minutes) 1 Squat Clean Thruster Pick a load you can maintain over the 10 rounds. You can power clean to a thruster., Crossfit HQ WOD 230223 (Time) 3 rounds for time of: 20 Turkish get-ups Run 400 meters/Row 500/400 meters ♀…

CrossFit One World – CrossFit Gymnastics Conditioning (No Measure) EMOM x 12 Alternating Between: Min 1: 10 Bent over Barbell Rows Pick Load Min 2: 4/3 Wall Walks/Wall Walk Progression () 420 (Time) 10 Rounds for Time of: 14 Alternating Dumbbell Snatches 35/50 lbs 14 Bodyweight Squats 14 Hand Release Burpees

CrossFit One World – CrossFit Jerk Complex (6 Rounds for weight) E2MOM x 6 2 Push Jerk + 1 Split Jerk Start at 60-65% Loading and work up to 80%+ Crossfit WOD 230307: Row and Throw (Time) For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20…

CrossFit One World – CrossFit Snatch Progression (6 Rounds for weight) E2MOM x 6 1 Snatch Balance + 1 Overhead Squat Pick Load. Metcon (Time) For time: 20 Power Snatches, 95/65 lbs 20 Bar Facing Burpees* 15 Power Snatches, 115/85 lbs 15 Bar Facing Burpees 10 Power Snatches, 135/105 lbs 10 Bar Facing Burpees Time…

CrossFit One World – CrossFit Power Clean Complex (8 Rounds for weight) E2MOM x 8 1 Hang Power Clean + 1 Power Clean Start at 65-70% and work up to a heavy complex for the day. Metcon (AMRAP – Rounds and Reps) AMRAP 7 Minutes of: 10 Sumo Deadlift High Pulls 10 Push Press ♀…

CrossFit One World – CrossFit Overhead Squat 12 E2MOM 4 Overhead Squat @55%-70% Level 2 Meteodrive (AMRAP – Rounds and Reps) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap

CrossFit One World – CrossFit Level G Tallgeese (AMRAP – Rounds and Reps) Teams of 2 Partner A 10 Rounds Accumulated for Time (1 Round Max at a time) 20 Wallballs 20/14 15 American KB Swing 53/35 10 HSPU Partner B 10 Lateral Burpee over Bar 5 Power Snatch 135/95 Determines the Switch

CrossFit One World – CrossFit 2k Row (Time) Max Effort 2k Row Back Squat (6 Rounds for weight) E2MOM x 6 5 Back Squats Start at 60% and work up to no more than 80%

CrossFit One World – CrossFit Clean and Jerk Complex (6 Rounds for weight) E2MOM x 6 1x [ 1 Hang Clean +1 Clean + 1 Split Jerk ], pick load Start at 60% and work up to no more than 80% 1RM Metcon (Time) 7 rounds for time of: 7 Hang Power Cleans, 95/65 lbs…

CrossFit One World – CrossFit Deadlifts (6 Rounds for weight) E2MOM x 6 5 – 5 – 3 – 3 – 1-1 Start at 75% – 80% – 85% Percentages are for each 2 sets. Metcon (No Measure) Every 6 Minutes for 4 Rounds complete: 30 Double Unders/45 Singles 50 ft. Kettlebell Front Rack Walking…