CrossFit One World – CrossFit Weightlifting Establish a heavy Single within 14 Mins Suggested: Every 2 Min Set 1 – Bar or 50% – 5 Reps Set 2 – 50% – 65% – 5 Reps Set 3- 65 % – 75% – 3 Reps Set 4 – 75%- 85 % – 2 Reps Set 5…

CrossFit One World – CrossFit Skill Establish A Max Height BOX JUMP Max Height Box Jump (Distance) Max Height Box Jump Metcon Level 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push Ups 20 Plate Burpees 30 Plyo Plate Push Ups 40 Plate Sit…

CrossFit One World – CrossFit Warm-up Optional Warm Up 3 Round 20on/ :10off Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Alternating Tuck Up (9 each) Strength 10 Min E2MOM 4 Clean Pulls 3 Hang Power Cleans 2 Jerks @85% Clean Pull…

CrossFit One World – CrossFit Metcon (Time) 10 Rounds for Time (with a Partner) 8 Deadlifts (185/155 lb) 12 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) 21 Wall Balls (20/14 lb) Every 3 minutes starting at 0:00, complete: 5 Synchronized Burpees Cash-Out: 1,234 meter Row (each) With a running clock, complete 10 rounds of 8 Deadlifts,…

CrossFit One World – CrossFit Warm-up Optional Warm Up 2 Rounds :40 on / :20 off on each exercise – Flutter Kicks – Planch Press – Tap Crunches – Floor Thrusters with Knee Push-Up – Hollow to Arch Roll Weightlifting 10 Min EMOM Odds Evens Odd: 5 Pull Ups / Ring Row / Best Pulling…

CrossFit One World – CrossFit Warm-up Optional Warm Up 3 Rounds 30 on/:15 off – Rotating Planks – Sit-Up Slides – Crossbody Mountain Climbers – Sit Ups Skill Work 12 Min EMOM Odd: 1 Rope Climb / Work On getting familiar with technique Even: 5-7 Rep Handstand Push / Strict HSPU / Progression Rope Climb…

CrossFit One World – CrossFit Warm-up Optional Warm Ups 9 MIn AMRAP – 10 Burpees – 10 V-Ups – 10 Plank Walkouts – 10 Reach Thrus (each side) Weightlifting 12 MIn E2MOM 2 Hang Power Snatch 2 Over Head Squat 2 Snatches @80% 1 RM Snatch Hang Power Snatch Overhead Squat Snatch Metcon Metcon (Time)…

CrossFit One World – CrossFit   Warm-up Optional Warm Up 3 Rounds 30 on/:15 off – Rotating Planks – Sit-Up Slides – Crossbody Mountain Climbers – Sit Ups Strength 10 Min E2MOM Deadlift Set 1- 65% – 70% 5 Reps Set 2 70% – 75% 5 Rep Set 3 75% – 80% 5Rep Set 4…

CrossFit One World – CrossFit Strength 10 MIN EMOM Odds/Even Odd: 6 Reps Bent Over Row Even: 6 Push Press @80% Of 1 RM Push Press Bent Over Row Don’t get mix up with Pend lay Row Bar doesn’t touch the ground on B.O.R Push Press Metcon Metcon (AMRAP – Rounds and Reps) 15 Min…

CrossFit One World – CrossFit Metcon (Time) TEAM HALLOWEEN For Time (with a Partner) 75 Lateral Pumpkin Jumps 50 Pumpkin Push Presses* 100 Pumpkin Goblet Squats* 50 Pumpkin Box Jumps* (20 in) 75 Pumpkin Squat Cleans* * 5 burpee penalty (both partners) each time the “pumpkin” touches the ground Use a medicine ball (20/14 lb)…