CrossFit One World – CrossFit () Gymnastics Metcon (No Measure) EMOM x 12 Minute 1 – :30 sec Bar Hang/Hollow Hold Minute 2- :30 sec Wall Plank Metcon Metcon (Time) 5 Rounds For Time: 500/400 Meter Row 50 Double Unders / 75 Singles 15-12-9-6-3 Strict Ring Dips Ring Dip Progression: -Jumping Negatives – Banded Ring…

CrossFit One World – CrossFit Power Snatch Cycling Metcon (No Measure) Hang Power Snatch Conditioning E3MOM x 5 Sets: 9 Unbroken Hang Power Snatches 12 Wallballs 20 / 14 lb (10/9ft.) Metcon Metcon (Time) 10 Rounds For Time: 200 Meter Row 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Box Step Overs Dumbbells: 50 / 35 lbs. Box: (24″/20″)

CrossFit One World – CrossFit

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Team of 2 200 Rep Double under 100 Goblet Squat 53/35 50 Thruster 95/65 One Rest One Works Split the Rep however you want RX+ Do the WOD solo without changing the reps or weight

CrossFit One World – CrossFit Strength Back Squats E2MOM x 5 Back Squat 8 Reps @ 60% 1RM x 4 8+ Reps @ 60% x 1 The work flow is the first 4 rounds of the E2MOM is 8 reps. The last round you work up to a max rep set. Your score is your…

CrossFit One World – CrossFit Skill Work Metcon (No Measure) E2MOM x 5 150/100 Meter Row 10 Ring Rows Select a ring height that allows for a solid hollow hold for your reps Metcon Metcon (Time) 5 Rounds For Time: 10 Single Dumbbell Box Step Overs 50 / 35 lbs 24″/20″ 30 Abmat Sit-ups 10…

CrossFit One World – CrossFit Strength Snatch Progression E2MOM x 5 3 Snatch Balance 2 Overhead Squat 1 Hang Power Snatch 50-60% of 1 RM Snatch Metcon Metcon (Time) For Time: 250 Meter Row + 3 Power Cleans Rest 2 minute 500 Meter Row + 5 Power Cleans Rest 3 minute 750 Meter Row +…

CrossFit One World – CrossFit Skill Work Strict Handstand Pushups 2:00 Minutes to Establish Max Strict Handstand Pushup *You can drop off. Not a max unbroken set. ** We are working on getting more comfortable upside down.Scale Progression: 2 Abmat Riser (5″) Hand Release Pushups We will retest movement at end of 6-week cycle Strength…

CrossFit One World – CrossFit Skill Work Pull Up Progression 2:00 Minutes to Establish Max Strict Pull Ups *You can drop off. Not max unbroken set ** We are building to get your first pull up if you don’t have one yetScale Progression: Max time hang in hollow position Jumping hold at top We will…

CrossFit One World – CrossFit