Category: WOD

CrossFit One World – CrossFit Skill Warm-up (No Measure) 10 x EMOM t2b Skill Practice/ProgressionsCoach’s Note: Divide class in 1/2 (half Skill/half Strength) then switch so everyone can work t2b progressions Strength Snatch (5xE2MOM (1+1) @ 90%) 1 Snatch High Pull 1 Full Snatch

CrossFit One World – CrossFit Skill Warm-up (No Measure) EMOM 10 Min. 10 Cal Row or 100 M. Run 10 Pistols (5R/5L) Strength Front Squat (5 x E2MOM 2 Reps @ 90% of 1RM) Metcon Metcon (No Measure) 10 XE2MOM Cindy (E2MOM Style) 5 Pull-Ups (Outside Sub Barbell Bent Over Rows 95/65) 10 Push-Ups 15…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 5 Rounds for Time (10 min cap) 30 Double unders 15 T2B or Vups Strength Clean and Jerk (5 xE2MOM(1+1+1) @ 90%) 1 Clean Pull 1 Full Clean 1 Jerk Metcon Metcon (Time) 21,18,15,12,9,6,3 Clean & Jerk 65/95 Double Unders

CrossFit One World – CrossFit Skill Turkish Get Up (10xEMOM HEAVY Turkish Get Up-2 reps) Strength Strict Press (10 x EMOM (2 Reps @ 90%)) Lower Body Lockout. No momentum on any kind Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Strict Press (55/75) 5 Front Squat (55/75) 10 American KB Swings…

CrossFit One World – CrossFit Skill Warm-up (No Measure) Handstands (10 Min.) Handstand Walks, Wall Walks & Freestanding Handstand HoldsCoaches will give you approval for progressions Strength Thruster (10 x EMOM 2 reps @ 90% ) Metcon Metcon (No Measure) EMOM for 14 minutes Odd: *10 Thrusters (95/65 lb) Even:*20 Kettlebell Swings (54/35 lb) Rest…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min AMRAP Partner A 10- Half Goddess Maker Single DB RX 50/35 10- Box Jump ( Complete a Cycle then swap with partner ) While Partner B MAX REP Hang Power Clean RX 95/55 (Continues Counting REP as a TEAM..HPC is score for WOD)…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 10 min AMRAP 30 Alt. Pistols 5 pushups at the top of every min. Strength Front Squat (5xE2MOM (3Tempo FS @80%)) 3 Tempo Front Squats 3 seconds down, speed up Metcon Metcon (Time) 50,40,30,20,10 Double Unders Abmat Sit-ups Wall balls 20/14

CrossFit One World – CrossFit Skill Turkish Get Up (10 min. to complete 20 Turkish Get Up) Alternate 10 Right 10 Left Strength Strict Press (10XEMOM (2 Reps @ 80%)) Lower Body Lockout. No momentum on any kind Metcon Metcon (Time) 5 RFT 200 M. Run 20 American KB Swings 35/53 10 KB Goblet Squats…

CrossFit One World – CrossFit Skill Toes-To-Bar (10xEMOM 5 t2b or 5-8 vups) L sit hold remainder of minute or hollow hold Strength Snatch Grip P. Press + OHS (10XEMOM (1+1) @ 80%) 1 Snatch Grip Push Press 1 Overhead Squat Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#…