CrossFit One World – CrossFit Gymnastics 12 Min EMOM Pick a Progression Odd Pull up/ Muscle Up Progression Even HSPU Progression Odd: Muscle-ups Odd: Bar Muscle-ups Odd: Chest-To-Bar Pull-ups Odd: Pull-ups Odd: Ring Rows Odd: Banded Strict Pull Ups Choose a Band that you can use and remember the band thickness and how much assistance…

CrossFit One World – CrossFit Strength 15 Min EMOM 1st Min – 6 RDL 2nd Min – 6 High-Hang Clean (Catch on Power Position) 3rd Min Power Clean @ 60% 1 RM RDL Romanian DeadLift (RDL) High-Hang Clean Pause at mid Thigh for 2 sec Do not Yank the Bar If technique need work practice…

CrossFit One World – CrossFit Strength Front Squat 10 Min E2MOM 4 Rep Front Squat Set 1 68% Set 2 73% Set 3 77% Set 4 79% Set 5 83% Record This Set On Wodify Metcon Level 1 Somersault (AMRAP – Rounds and Reps) 20 Min AMRAP On to of 4 Mins Do (Starting from…

CrossFit One World – CrossFit Strength 10 Min E2MOM 3 Hang Power Cleans 2 Push Jerk 1 Split Jerk @ 1 RM Push Jerk Set 1 65%-70% Set 2 70%-75% Set 3 75%-80% Set 4 80%-85% Set 5 80%-85% Record Last Two Sets Hang Power Clean Push Jerk Split Jerk Metcon Level 2 Breath of…

CrossFit One World – CrossFit: Fire Breathers Ring progression Ring support hold bottom of ring drop negative to static ring hold Metcon (No Measure) EMOM x 12 1- 20 secs L-Sit 2- 20 secs Hand stand hold 3- 10 pull ups (any variation you want to work on) Metcon (Time) 3 rounds 800m run 15…

CrossFit One World – CrossFit Metcon Level G Maxter (Time) Teams of 2 for time 200m Run (together) 40 Clean and Jerk 115/85 16 Burpee Box Jump over 74 Hand Release Push-up 60 Toes to Bar 200m Run 50 Wallball 30 Power Snatch 115/85 100 cal row 200m Run

CrossFit One World – CrossFit Strength 10 Min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 1 RM Push Press Set 1 67% Set 2 70% Set 3 76% Set 4 79% Set 5 79% Record Last Two Sets Push Press Push Jerk Split Jerk Metcon Level 1 Grease Lighting (10 Rounds…

CrossFit One World – CrossFit Strength Back Squat 10 MIn E2MOM 5 Rep Back Squat Set 1 68% Set 2 73% Set 3 77% Set 4 79% Set 5 83% Record This Set On Wodify Metcon Level 2 Hyper Jump (5 Rounds for time) 25 Min E5MOM 10 Box Jump 20 Push Ball 20/14 10…

CrossFit One World – CrossFit Strength 15 Min EMOM 1st Min – 3 Hang Power Snatch 2nd Min -3 Snatch Balances 3rd Min – 2 Snatches @ 60 %- 65% 1 RM Hang Power Snatch Hang Power Snatch Snatch Balance Snatch Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Toes to Bar…

CrossFit One World – CrossFit Gymnastics 12 Min EMOM Pick a Progression Odd Pull up/ Muscle Up Progression Even HSPU Progression Odd: Muscle-ups Odd: Bar Muscle-ups Odd: Chest-To-Bar Pull-ups Odd: Pull-ups Odd: Ring Rows Odd: Banded Strict Pull Ups Choose a Band that you can use and remember the band thickness and how much assistance…