CrossFit One World – CrossFit 1-time exercise (No Measure) Warm up: For Quality, 3 rounds 10 kang squats 10 OH Plate Squats 10 broad jumps Overhead Squat (Every 2 mins 5×5 Starting @ 75% and add weight as appropriate) 1-time exercise (Time) 21-18- 15-12-9-6-3 Ring Dips Overhead Squat 75/115 *main site 180623 RX start with…

CrossFit One World – CrossFit 1-time exercise (No Measure) EMOMx10 even: 15-20 hollow rocks odd: 15-20 superman Snatch (EMOMx10 3 snatches Starting @ 75% and add weight as appropriate) Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.

CrossFit One World – CrossFit 1-time exercise (Weight) Good Morning EMOM x 3 7 reps use light weight 1-time exercise (Time) For Time 30 T2B 1k row 1k run 30 T2B Deadlift (Every 2 mins 5×5 Starting @ 75% and add weight as appropriate)

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump15 mins to find max box jump height Lunar New Year (Time) For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31…

CrossFit One World – CrossFit Push Press (Every 2 mins x 5 2 push press + 2 push jerk working set 75-85%) Running DT (Time) 5 Rounds Run 400m 12 deadlifts 155 / 105 9 hang power cleans 155 / 105 6 push jerk 155 / 105

CrossFit One World – CrossFit Turkish Get Up (12 mins to find max weight Attempt 3-5 sets) 1-time exercise (Time) 4 RFT 10 box jump 24/20 15 WB 20/14 to 10’/9′ target 20 alt DB snatch 35/50 Clean (Every 90 secs x 7 2 hang clean + 1 clean working set 75-85%)

CrossFit One World – CrossFit 1-time exercise (No Measure) 10 mins for Muscle Up Technique scaled, seated, supported Back Squat (Every 2 mins 5@75% 3@85% 1@90%) 1-time exercise (AMRAP – Rounds and Reps) Cindy 20 mins 5 Pull Ups 10 push ups 15 air squatsRX+ 20 min AMRAP 3 MU 10 pistols 15 HSPU

CrossFit One World – CrossFit Double-Unders (5 rounds 30s double unders. 30 sec rest) Back Squat (Every 2 mins 3×3 80-90%) 1-time exercise (No Measure) EMOM 20 Min Even: 30 double unders Odd:10 OHS 55/75

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 Row intervals (Time) 5x250M row 1:1 rest Shoulder Press (Every 90 secs x5 2 strict + 2 push press working range 75-85%) 1-time exercise (Time) 5 RFT 10 Thrusters 65/95 15 American KB Swing 35/53