CrossFit One World – CrossFit Metcon (AMRAP – Reps) 18 Minute AMRAP Partner A 15 Kettlebell Swings (53/35) 12 Power Cleans (95/65) 9 Shoulder-to-Overhead (95/65) 6 Ring Dips Then Partner A + B 15 Sync Burpees Switch when done. Partner B Single Dumbbell (50/35) Weighted Box Step Ups (20″/18″) Score is number of accumulated box…

CrossFit One World – CrossFit Rope Climb (15 mins rope climb technique work ) CFOW Bench Mark 13 Rope Climbs (Time) 13 Reps of Rope Climbs for Time Coach Jonathan (Time) For Time 9 Snatches 95/135 9 Pull Ups 7 Snatches 95/135 7 C2B 5 Snatches 95/135 5 Bar Muscle Ups RX+ 9 Snatches 95/135…

CrossFit One World – CrossFit Shoulder Press (15 mins to establish new 1RM) 1-time exercise (Time) 4 rounds for time: 15 Deadlifts 225/185 25 Wall Balls 20/14

CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 11. last…

CrossFit One World – CrossFit Snatch (15 mins to establish new 1RM) 1-time exercise (Time) 12-9-6-3 reps for time Overhead Squats 135/95 Bar Muscle-ups 200m run between each round

CrossFit One World – CrossFit Jack Skellington (Time) For Time 1000 M Row 50 Burpee 50 Sit up 50 Hand Stand Push Up 50 Air Squat 50 Mountain Climbers 1000 M Row

Announcements Happy Holidays Reminder: No Yoga Class Sunday 12/24/23 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Rep Overhead Squat @ 55 % of 1 RM OHS Increase 5 Ibs. per set Record Last Set on WODIFY) LVL…

CrossFit One World – CrossFit Clean and Jerk (15 mins to achieve max weight Clean and Jerk) Death by Hang Squat Clean (AMRAP – Rounds) EMOM x ~12 Hang Squat Clean 95/65 Min 1 – 1 rep Min 2 – 2 rep Min 3 – 3 rep Continue to add 1 rep until you can…

CrossFit One World – CrossFit Deadlift (Every 2 mins 5 at 50% 3 at 70% 3 at 80% 1 at 90% 1 at 90%+) Build to todays 1RM 1-time exercise (Time) buy-in 1000m Row 2 rounds Rounds: 10 Front rack Squats 50/35 10 suitcase walking lunges 50/35 10 wall balls 20/14 buy-out 400m run

CrossFit One World – CrossFit Shoulder Press (Every 2 mins 5 at 50% 3 at 70% 3 at 80% 1 at 90% 1 at 90%+) 1-time exercise (AMRAP – Rounds and Reps) 14 min AMRAP: 2 Hang Squat Cleans 95/65 2 Box Jump Overs 24/20” 4 Hang Squat Cleans 4 Box Jump Overs 6 Hang…