CrossFit One World – CrossFit Snatch (Establish Your 1 Rep Max in 12 mins.) Metcon (Time) For time: 2000m Row 50 Wallball 14/20 1000m Row 35 Wallball 500m Row 20 Wallball Rx+ 20/30

CrossFit One World – CrossFit Bulgarian Split Squats (5×10) EMOM for 10 Mins Odd-10 Reps Left Leg Even-10 Reps Right Leg “Oh NO Curtis P” (Time) For Time 100 Curtis P’s (105/70 lb) One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. Tips and Strategy Pick…

CrossFit One World – CrossFit Clean and Jerk (Establish Your 1 Rep Max in 12 mins. ) Fat Amy (Time) For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (53/70) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (53/70) 10 Burpees…

CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) Teams of 2 20 Min AMRAP 1-1,2-2,3-3, 4-4,…, etc. (You Go, I Go) Air Squat + Box Jump Then 5 Push-Ups, (Each) 5 V-Ups (Each) 5 Plank Get-Ups (Each) R&L=1 Both Partners must be done with full round before moving on.Example: Partner A…

CrossFit One World – CrossFit Snatch (3 Position HIP/KNEE/FLOOR) (5X3) E2MOM for 10 mins @ 80% 1RM Snatch Metcon (Time) 2 Rounds for Time 400 meter Run 20 American Kettlebell Swings (53/35 lb) 10 Goblet Squats (53/35 lb) 20 Overhead Plate Walking Lunges (45/25 lb) 400 meter Run 10 Overhead Plate Walking Lunges (45/25 lb)…

CrossFit One World – CrossFit Jerk Complex (5X3) E2MOM for 10 Mins @ 80% of 1RM Clean & Jerk (1 Push Jerk + 2 Split Jerks) Metcon (Time) FOR TIME: Row 3000m *Every 2 Mins. Perform (4/each arm) Single Arm DB Hang Clean & Push Press (35/50) AND 4 Burpees Over Erg Start with Row

CrossFit One World – CrossFit Cluster (10X3 EMOM FOR 10 MINS) Squat Clean into a Thruster Metcon (AMRAP – Rounds) AMRAP IN 15 MINUTES: 10 Overhead Squats (85/115) 10 Back Squats 300m Run

CrossFit One World – CrossFit Zombie Squats (5×3 Tempo 3 secs down, fast up) E2MOM for 10 mins at 85% of 1RM Front Squat Metcon (Time) “Quarter Pounder” 25 Rounds for Time: 4 Bar Facing Burpees 3 Handstand Push Ups 2 Pistols 1 Squat Snatch (105/155)

CrossFit One World – CrossFit CLEAN COMPLEX (5X3) 1 Hang Power Clean + 1 Power Clean + 1 CleanE2MOM FOR 10 MINS @ 80% 1RM CLEAN & JERK Metcon (Time) 5 Rounds for Time: 15 Wall Balls (14/20) 200m Run 10 Box Jumps 30 Double Unders 10 Hang Power Snatches (65/95)

CrossFit One World – CrossFit Weightlifting Snatch Progression (15min) 90 Sec 10 Rounds Finish a Cycle Snatch Grip Deadlift Power Snatch Snatch Balance or Drop Snatch Hang Snatch Snatch Start Light Get Heavier Without sacrificing Tech Record Heaviest Set Snatch Grip Deadlift Power Snatch Snatch Balance Hang Snatch Snatch Metcon Metcon (4 Rounds for reps)…