CrossFit One World – CrossFit Deadlift (Every 90 secs 5 sets at 55% of 1RM 3 sets at 65% of 1RM 1 sets at 75% of 1RM) 1-time exercise (AMRAP – Reps) Every 90 sec for 8 rounds: 15 Kettlebell Swings 53/35 + Max Burpee Box Jump Overs 24/20”

CrossFit One World – CrossFit LVL – Snatch Complex Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch12 Min E2MOM Complete a cycle of Movement within 2 Mins @ 55%-60% 1 RM Snatch LVL 1 Galian Beast (Time) 15 Min AMRAP 10 Burpee 20 Wallball…

CrossFit One World – CrossFit Metcon (Time) For Time 30 Wall Balls 20/14 20 Power Clean 135/95 10 Burpee Box jump 24/20 30 Toe to bar 10 Burpee Box Jump 20 Power Clean 30 Wall Balls

CrossFit One World – CrossFit 1-time exercise (Time) For time: 400 m Run 21 Pull-ups 21 Wall Balls 20/14# 400 m Run 15 Pull-ups 15 Wall Balls 20/14# 400 m Run 9 Pull-ups 9 Wall Balls 20/14# 400 m Run20 min cap Core cooldown (No Measure) 3 rounds: 20 sec Forearm Plank 10 sec Rest…

CrossFit One World – CrossFit Hang Power Clean & Push Jerk (E90s 5 sets at 55% of 1RM 3 sets at 65% of 1RM 1 sets at 75% of 1RM) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1…

CrossFit One World – CrossFit Hang snatch + OHS (E90s 5 sets at 55% of 1RM 3 sets at 65% of 1RM 1 sets at 75% of 1RM) 1-time exercise (AMRAP – Rounds and Reps) 10 min AMRAP: 6 Burpees 6 Dumbbell Power Snatch 50/35#

CrossFit One World – CrossFit Dips (E2MOM 3 sets of max rep) push jerk + split Jerk (E90s 5 sets at 55% of 1RM 3 sets at 65% of 1RM 1 sets at 75% of 1RM) 1-time exercise (Time) For time: 8-6-4-2 Muscle Ups 8-6-4-2 Deadlifts 255/175 80-60-40-20 Sit-ups 80-60-40-20 Air SquatsSub Muscle up for…

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 1 1-time…

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Rep Overhead Squat @ 55%-60% 1 RM OHS) Level 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over Bar Min 5:…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 50 Double Under/Singles 40 DB High Pulls 30 DB Goblet Squats 20 Alt DB Snatches 10 Alt DB Goddess Makers Rx 50/35 RX + 70/50