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 @ 60 % 1 RM Add 5 Pounds Every Set) Climbing Annie…

CrossFit One World – CrossFit Deadlift (Establish a Heavy 1 Rep Deadlift within 20 Mins) Fancy (Time) 4 Rounds for Time 50 ft Dumbbell Front Rack Lunges 20 DB-RDLS Romanian Dead-lift 500 meter Row Rx DB 50/35 (2)

CrossFit One World – CrossFit Bench Press (12 Min E2MOM 5 Bench Press @ 60% 1 RM Bench Press Increase by 5 every set.) LVL 2 Landscaper (Time) 4 Rounds for Time 20 Wallball 20/14 10 DB Man makers 20 Double under 10 DB Hang Power Clean RX 35/15 Rx+50/35

CrossFit One World – CrossFit 190130 P Mod (Time) Complete the following chipper: Bike 50 cals Row 50 cals Every 3 minutes, 3 synchronized clean and jerks – 80% of 1RM You go, I go – switch off whenever for the calories. C&J synchronize points: (1) at the ground and (2) at the top of…

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 @ 60 %…

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) Row Your Boat Annie (Time) For Time: 50-40-30-20-10 DU’s Sit-Ups 25-20-15-10-5 Calorie Row RX+: Calorie Bike

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 @ 60 % 1 RM Add 5 Pounds Every Set) Red Light…

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress The Glute Game (Time) For Time: 400 meter Run 30 Step-Back Lunges 400 meter Run 30 Jumping Lunges 400 meter Run 30 Dumbbell Weighted Lunges 400 Meter Run 30 Single-Arm…

CrossFit One World – CrossFit Snatch (Establish a Heavy 1 Rep Max Snatch Within 20 Mins) Dust Your Shoulders Off (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Hang Power Snatches 7 Burpees 12 Wall Balls 100m Run Rx Bar 135/95 WB 20/14

CrossFit One World – CrossFit Push Press 12 Min E2MOM 5 Push Press @60% 1 RM LVL 2 Blood Fang (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Power Snatch 15 Overhead Squat 200m Run / 300m Row 25 Abmat Sit up RX 135/95 RX+ 155/115