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…

CrossFit One World – CrossFit Skill Work Warm-up (No Measure) 10 min to find a max height box jump Weightlifting Snatch Balance + OHS (EMOM 10min (1+2) at 60%) 1 Snatch Balance 2 Overhead Squats with 2 Second Pause at the bottom Metcon () Metcon (Time) 2 Rounds For Time (20:21 Cap) 200 M Run…

CrossFit One World – CrossFit Skill Work Warm-up (No Measure) Tabata handstand holds. On the wall or Free standing Strength Tempo Thruster + Push Press (2+2, 5x’s E2MOM(10 min) @ 60% ) 3 seconds down, 1 second up (2x’s) + 2 push press Metcon “12/31” (Time) 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches…