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…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 3 Rounds : 30 second hollow hold :10 seconds rest :30 seconds windshield wipers :10 sec rest :30 second plank :10 sec rest Strength Snatch High Pull + Hang Full Snatch from the Knee (5xs E2MOM @ 60% (1+1)) 1 Snatch High Pull 1 Hang From…

CrossFit One World – CrossFit Skill Pistols (EMOM X 8 (Odd left leg, Even right leg) Work your progression/skill level (If you have pistols, try for 3-5 reps EMOM, rest remainder)) Weightlifting Front Squat (5×5 E2MOM @ 60%) 3 sec descent, explosive up Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Plate…

CrossFit One World – CrossFit Skill Work Warm-up (No Measure) EMOM 10 Min (Alt each minute Turkish Get up 3 RepsLight Kettle Bell Strength Z Press (10 min EMOM 10×3) Z press also know Seated PressWork @ 65% of 1RM Strict Press Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3…

CrossFit One World – CrossFit Warm-up Warm-up (No Measure) Skill Work 10 min Double Under Practice Double Unders, Almost Unders, Triple Unders.Try Tripple under if you have it. Strength Clean and Jerk Complex (5xE2MOM @ 60% (1+1+2)) 1 Clean Pull 1 Clean from above the knee 2 Jerks Metcon Metcon (Time) For Time 60,50,40,30,20,10 Double…