CrossFit One World – CrossFit Pull-ups (EMOMx10 Pull Ups 5,4,3,2,1 start without or light weight and add if possible Then 1,2,3,4,5 remove weight) Back Squat (E90s 3×5 @ 65-75%) 1-time exercise (Time) 16 min AMRAP: 8 Plate Overhead Lunges 25/15 8 Burpees 8 Plate Overhead Lunges 25/15 8 Chest-to-bar Pull-upsEach lunge is 1 rep, so…

CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

CrossFit One World – CrossFit Push Press (10 Min E2MOM 5 Rep Push Press @65% ) LVL 00 Three Items of Less (Time) 5 Round for Time 10 Burpee Box Jump Over 200 m Run 10 Overhead Squat 95/65 20 Double Under

CrossFit One World – CrossFit LVL G Mercurius (AMRAP – Rounds and Reps) 15 Mn AMRAP Partner A 40 American KB Swings 53/70 20 Pull Ups 40 Double Unders 20 Goblet Squats 53/70 ( Continue Where Partner left off) Partner B 200m Plate Carry Run 45/25 ( Indicator of switching)

CrossFit One World – CrossFit Double-Unders (Tabata double unders ) Front Squat (E90s x5 5 reps @ 65%+) Start first set at 65% and continue increasing weight each set

CrossFit One World – CrossFit 100m Row (Time) 100m Row10x100m row rest :30 Clean (E90s x5 3 reps @ 65%+) Does not have to be touch and go, but do not let go of bar Start first set at 65% and continue increasing weight each set

CrossFit One World – CrossFit Handstand Push-ups (10 mins HSPU Progressions ) 1-time exercise (5 Rounds for weight) E90s x 5 3 strict + 3 push working range 65-75% 1-time exercise (AMRAP – Rounds) 7 min AMRAP 7 Deadlift 155/175, 155/205, 175/245 7 Def Push Ups, HSPU, SHSPU 7 Lat Burpees

CrossFit One World – CrossFit Back Squat (20 mins to work to a heavy back squat recommendation 5 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% 1 RM) 1-time exercise (Time) For time: time cap 60 cal row 50 wall balls 14/20, 20/30 40 T2B 30…

Announcements Happy Holidays Reminder: No Yoga Class Sunday 31 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. Let start the New Year right CrossFit One World – CrossFit New Year’s Circus (Time) For these 20 movements, complete 24 reps of each for time: 1. push press (85/55), 2. deadlifts…

CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM 2 Cycle of Snatch Complex @ 45%-50%1 RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (5 Min EMOM 2 Snatch High Pulls @ 80%-85% 1…