CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 55% 1 RM Add 5 Pounds Every Set) Metcon (Time) 5…

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 68% of 1 RM) Dumbbell Fun Bell (AMRAP – Rounds and Reps) 17 min AMRAP 10 DB Devils Press 20 DB Suitcase Lunges 10 Alt. Single Arm Thrusters 20 DB Russian Twists Rx DB 40/25 Rx+ 50/35

CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Mental Toughness (Time) EMOM for 12 minutes: 4 Burpee Box Jump Overs 3 Power Cleans Rx…

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Start off 2 inches taller than last week (10/15 Pound Plate) Increase inches and round progress Back Squat (5 Rounds of 90 Sec 4 Back Squats @ 55% 1 RM Add 5 Pounds Every Set)…

CrossFit One World – CrossFit Push Jerk (Establish a Heavy Push Jerk 2 Rep Within 15 Mins) LVL 2 Blade Beam (Time) Buy In 100 Double Under Then 5 Devil’s Press 50/35 10 Single DB Goblet Squats or 10 Alt Pistols 5 Chest to bar 10 Box Jumps 10 Devils Press 15 Single DB Goblet…

CrossFit One World – CrossFit Metcon (Time) 180120 Mod 5 rounds for time of: 21-cal. row 12 handstand push-ups 3 rope climbs, 15-ft. rope You go, I go. One partner rests while the other works.

CrossFit One World – CrossFit Coaches Choice Warm Up (No Measure) Coaches Choice 25.2 Open Workout (22.3 repeat) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutesWomen RX: 65, 75, 85…

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 65% of 1 RM) Hang Loose (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Cal Row 200 m Run 20 Double Unders Rx Vest 20/14

CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 50 %…

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches Height every round Back Squat (5 Rounds of 90 Sec 4 Back Squats @ 50% 1 RM Add 5 Pounds Every Set) Clean Swingers (AMRAP – Rounds and Reps) 15 minutes AMRAP 3-6-9-12-15…etc.…