CrossFit One World – CrossFit row intervals (Time) 10x100m row rest :10 sec Snatch (Every 90s 5×3 start @ 65% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) 7 min AMRAP 10 clean and jerk row 15 cal 75/115

CrossFit One World – CrossFit Pull-ups (10 min EMOM 1st set establish max rep set 2-10 use 40% of max reps) Push Press (Every 90s x 5 3 push press + 3 push jerk work around 65-75%) 1-time exercise (AMRAP – Rounds) 12 min AMRAP 200M Run 5 T2B 10 Pull Ups 15 Shoulder to…

CrossFit One World – CrossFit 1-time exercise (No Measure) 5×5 seated box jumps to max height Work on opening up hips Back Squat (Every 90s 3×5 @ 75-85%) 1-time exercise (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Squat 95/135 Burpee Box Jump 20/24

CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

CrossFit One World – CrossFit Metcon (Time) Teams of Two For Time: 50 Cal Assault 50 Toes to bar 50 Back Squats 95/135 50 Overhead Squat 65/95 50 Back Squat 95/135 50 Toes to Bar 50 Cal Assault Bike You go, I go – split up reps however you like

CrossFit One World – CrossFit 1-time exercise (AMRAP – Reps) Tabata Double unders Front Squat (Every 90s 5×3 Start @ 65% and increase weight) 1-time exercise (AMRAP – Rounds) 10 min AMRAP 3, 6, 9, 12, etc Thrusters 65/95 30 Double UndersAdd 3 reps to Thrusters each round

CrossFit One World – CrossFit 1-time exercise (Time) 4x250m row rest :30 Clean (Every 90s 5×3 Start @ 65% and increase weight) 1-time exercise (Time) 3 RFT 10 DB Squat Cleans 35/50, 45/70 2 Rope Climbs Then 3 RFT 10 DB FR Lunges 10 DB S2OH

CrossFit One World – CrossFit HSPU Progression (AMRAP – Reps) Spend 10-15 mins working on HSPU progressions EMOM x 7 RX – 10 HSPU Push Press (E90sx5 3 strict + 3 push Start at @ ~60-70%) 1-time exercise (Time) For time: 25 Handstand Push-ups 50 Toes-to-bar 100 Russian Kettlebell Swings 53/35 50 Toes-to-bar 25 Handstand…

CrossFit One World – CrossFit Pull-ups (EMOMx10 Pull Ups 5,4,3,2,1 start without or light weight and add if possible Then 1,2,3,4,5 remove weight) Back Squat (E90s 3×5 @ 65-75%) 1-time exercise (Time) 16 min AMRAP: 8 Plate Overhead Lunges 25/15 8 Burpees 8 Plate Overhead Lunges 25/15 8 Chest-to-bar Pull-upsEach lunge is 1 rep, so…

CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…