CrossFit One World – CrossFit Tempo Overhead Squats Tempo Overhead Squat E2MOM x 5 1 Tempo Overhead Squat (5 Seconds Down) 2 Overhead Squats Load to 60-65% Metcon (Time) 1000m Row 100 Double Unders 800 M Run 100 Double Unders 1000m Row

CrossFit One World – CrossFit Squat Clean Stamina Squat Clean Stamina EMOM x 5: 5 Touch and Go Squat Cleans Load to 70-75% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20 / 14 lb) 20 Power Cleans (75/55 lb) 20 Box Jumps (24″/20″) 20 Push Presses (75/55 lb) 200 Meter…

CrossFit One World – CrossFit Power Snatch Power Snatch E2MOM x 8 Minutes 2 Power Snatch Load to 80-85% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 18: 20 Dumbbell Snatches (50/35) 18/15 Calorie Row 20 Single Dumbbell Box Step-Ups (24/20) 12 Pull-Ups

CrossFit One World – CrossFit Back Squat Strength Work: 20 Minutes to establish 5 Rep Max Back Squat This will be your benchmark for Stamina Squats starting next week We will retest during Week 10. Metcon (Time) For Time: 800 Meter Run 50 Barbell Thrusters (empty barbell) 800 Meter Run 25 Barbell-Facing Burpees 800 Meter…

CrossFit One World – CrossFit Skill 12 Min EMOM Odd :1 Rope Climbs Even : 5-7 Handstand Push Ups Rope Climb Handstand Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 18 MIN E3MOM 20 Double Under 15 Plate Ground to Overhead 45/25 10 Hand Release Push Ups 5 Toes to Bar

CrossFit One World – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 30 min AMRAP: (Work divided as you please) 300 double unders 30 Synchronized Ab Mat SitUps (Add med ball if you want to make it spicy) 30 HSPU 30 Front Squats 65/95 One partner working at a time, must complete movements in order.

CrossFit One World – CrossFit Clean Complex Clean Complex E2MOM x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Load to 60% and work up to heavy complex Metcon (Time) For Time: 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 95/65

CrossFit One World – CrossFit Pause Overhead Squat Pause Overhead Squat E2MOM x 5 3 Pause Overhead Squat 3s at bottom Load to 65-70% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 15: 5 Overhead Squats 10 Pull Ups 20 Hang Power Snatches 75 / 55 lb

CrossFit One World – CrossFit Squat Snatch Stamina Squat Snatch Stamina EMOM x 5: 5 Touch and Go Squat Snatches Load to 65-70% 1 RM Metcon (Time) 30-20-10: (20 min cap) Dumbbell Power Snatches (50/35) Wallballs (20/14) Directly Into… 10-20-30: Bar-Facing Burpees Calorie Row

CrossFit One World – CrossFit Strict Press E2MOM x 5 3 Push Press Build Up to a heavy set of 3 across the 5 sets Metcon (5 Rounds for time) E5MOM x 5 Rounds: 200 Meter Run 12/9 Calorie Row 8 Toes to Bar Rest the remaining time of each round. Score is your slowest…