CrossFit One World – CrossFit Upper Body Strength Development (5 Rounds for weight) E2MOM x 5 Complete each round: 3 Wall Walks/ or 1 Wall Plank for :30s 8 Barbell Bent Rows choose load () Metcon (AMRAP – Rounds and Reps) AMRAP 16 30 Double Unders (60 Singles) 20/16 Calorie Row 10 Thrusters, 75/55 lbsThis…

CrossFit One World – CrossFit Jerk Complex (5 Rounds for weight) E2MOM x 5 1 Power Clean + 1 Push Press + 2 Push Jerks Hold at 65-70% 1RM () Metcon (No Measure) Karen Progression Every 2 mins for 8 mins do: 30 Wall Balls, 14/10 lbs, 10/9 ft — then — Every 1 min…

CrossFit One World – CrossFit Snatch High Pull (5 Rounds for weight) E2MOM x 5 3 Snatch High Pulls Hold at 85-80% 1 RMFocus is on keeping the bar close to your body, elbows high and above the bar () Metcon (AMRAP – Reps) 3 Rounds for Max Reps of: Max Abmat Situps, 90 seconds,…

CrossFit One World – CrossFit Strength Back Squat (10 Min E2MOM 5 Back Squats Start 65% End 75% of 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP 18 Mins 20 Battle Ropes 15 Wallball 20/14 10 Burpee 8 Box Jump Over 24/20

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 400 M Run (Determine Switch) Partner B 20 Double Unders 10 Devils Press 40/20 5 HSPU 10 Devils Press 40/20 20 Abmat Sit Up (Partner Pick Where they left off) (Score on WODIFY)

CrossFit One World – CrossFit Front Squat with Pause (5 Rounds for weight) E2MOM x 5 3 Front Squats w/3s Pause at bottom 70-75% of 1RMFocus is on quality of movement and range of motion. () Crossfit Games Open 18.5 The Crossfit Games Open annual test is right around the corner beginning on February 16…

CrossFit One World – CrossFit Power Clean Complex (5 Rounds for weight) E2MOM x 5 1 Complex – 1 Hang Power Clean (above knee)+ 1 Low Hang Power Clean (below knee) + 1 Power Clean (Ground) Load 55-60% 1 RM () Metcon (AMRAP – Rounds and Reps) AMRAP 16 Complete as many rounds and reps…

CrossFit One World – CrossFit Snatch Complex (Weight) E2MOM x 5 1 – Complex: Hang Power Snatch (above knee), Low Hang Power Snatch(below knee), and Power Snatch (from ground) Load 60-65% 1RM Perform all three movements unbroken. What in the “63” Coach Ron? (Time) For Time: Complete 63 Burpees Every 1:30: 18 Kettlebell Swings 53/35…

CrossFit One World – CrossFit Upper Body Strength Development (Weight) In 20 minutes: 0-10 mins: Establish 1 Rep Max Strict Press. Or use 1 RM from 12/21/22 as a reference. 11-20 mins: Establish either a weighted strict pull up 1 rep max; Max rep unbroken strict pull ups; or Max rep banded strict pull up…