CrossFit One World – CrossFit Skill Handstand Push-ups (5 -10 Reps, 10xEMOM) Scaled= pike push up or seated db press(8-10 Reps) Rx= HSPU (5 Reps) Strength Thruster (5 xE2MOM (3 Reps) @80%) 3 Tempo Thruster (3 seconds down, fast up) Metcon Metcon (AMRAP – Rounds and Reps) 10Min AMRAP 3,6,9,12… Deadlift 85/105 (Rx+ 115/135) Hang…

CrossFit One World – CrossFit Skill Warm-up (No Measure) Core Work 10 Min. Cap 21-15-9 Ab Mat Sit Ups Russian Twists Strength Snatch (5 x E2MOM (1+1) @ 80%) 1 Snatch High Pull 1 Full Snatch Metcon Metcon (Time) 5RFT 15 Cal Row or 200 M Run 10 Burpees 5 S2OH, Pull-ups or BMU

CrossFit One World – CrossFit Metcon (Time) Team of Two 6 RFT Accumulate Reps 21-15-9 ( Must Finish Within Time Permitted ) Alt DB Snatch Wallball 20/14 Does Not Change Cap 3 Min If Completed add weight and 3 Mins to your remaining time then repeat Round and Reps, 3 Mins cap becomes 6 Mins…

CrossFit One World – CrossFit Skill Warm-up (No Measure) Double Under Skill Practice Double Tabata (8 min.) 20 work, 10 rest Strength Clean+Front Squat+Jerk (5xE2MOM (2+1+1) @ 70%) 2 Full Cleans 1 Front Squat 1 Jerk Metcon Metcon (Time) For Time (15 Min Cap) 7 Bear Complexes 10 Bar Facing Burpees 6 Bear Complexes 10…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 3 Rounds (10 Minute Time Cap) 10 Hollow Rocks 10 V ups 10 second hollow hold Strength Snatch High Pull + Floating Snatch (10xEMOM (1+1) @ 70%) Floating Snatch=Lower Barbell to 1 inch above the floor but don’t touch the ground1 Snatch High Pull 1 Floating…

CrossFit One World – CrossFit Skill Turkish Get Up Double Tabata 8 Min/Max Reps First 20 sec Right arm Rest 10 seconds 20 seconds Left arm Rest 10 seconds Strength Strict Press (10 x EMOM (3 Reps @ 70% of 1RM)) Lower Body Lockout. No momentum on any kind Metcon Metcon (AMRAP – Rounds and…

CrossFit One World – CrossFit Skill Warm-up (No Measure) EMOM x 10 5 Push ups & 20 second handstand hold OR 10 handstand shoulder taps, OR 20 shoulder taps from Pike P-Up positionComplete the 5 push-ups & h/stand hold in the minute, rest remainder of min. Strength Tempo Thruster + Split Jerk (6xE2MOM 2 sets…

CrossFit One World – CrossFit Skill Warm-up (No Measure) Strict Pull Up/Sub Pendlay Row for Outdoors(EMOM x’s 10) 30 Seconds Max Reps, 30 Seconds RestCoach’s Note: Divide Class in half (½ strength ½ skill) if space is need for Scaled Athletes to work on pull ups Strength Snatch Grip P. Press + OHS (5xE2MOM (1+2)…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 5 x’s E2MOM (10 Min.) 20 Mountain Climbers (knees to elbows) 10 Pistols (5R/5L) 20 Bicycle Crunches Strength Front Squat (4 Tempo Front Squats 5 X E2MOM (10 Min) @ 70%) 3 Seconds Down, 1 Second Up Metcon Metcon (No Measure) 3 Rounds of EMOM (18…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Here COME the MEAT SWEATS 35 Min AMRAP Teams of Two 100m Partner Run ( Together) 5 Burpee Box Jump Overs 5 Alt DB Snatches ( Single DB) 5 DB Push Jerks 5 DB Overhead Lunges ( Single DB) 5 DB Hang Cleans…