CrossFit One World – CrossFit Gymnastics Conditioning (No Measure) Accumulate the following: Top Ring Support Hold, 60 seconds Bottom Ring Dip Hold, 60 seconds Top Pull Up (Chin over Bar) Hold, 60 seconds/or Top Ring RowHold Dead Hang Hold, 60 seconds … Accumulate 1 min at the static, locked out, top position of a ring…

CrossFit One World – CrossFit Russian Kettlebell Swings (Time) 75 Russian Kettlebell Swings for Time 53/35 lbs 70/53 lbs RX+Go for large sets. Complete in 3 sets or less. Metcon (Time) 21-15-9 reps, for time of: Power Clean, 135/95 lbs Chest-to-bar Pull-up … Scaling Options: Jumping Chest to Bar; Pull Ups; Ring Rows Reduce Load…

CrossFit One World – CrossFit Overhead Squats (8 Rounds for weight) E2MOM x 8 2 Overhead Squats, pick load — Rest as needed — Metcon (AMRAP – Rounds and Reps) AMRAP 16 30 Double Unders/45 Singles 10 Burpees over Dumbbell 10 Alternating Dumbbell Snatches35/50 lbs

CrossFit One World – CrossFit Strength Bench Press 12 Min E2MOM 5 Rep @ 65%-70% Level 1 Brave (Time) 5 Round For Time 25 Russian Kettle Bell Swing 53/35 ( RX+ 70/53 ) 10 Hand Release Push Up ( RX+ 5 Handstand Push Ups) 25 Sumo Deadlift High Pull 10 Pull Ups

CrossFit One World – CrossFit Level G Strike (Time) Team of Two 8 Rounds for Time Partner A 20 Burpee Box Jump 24/20 50 Double Under 20 HSPU 50 Single DB reverse Lunges 50/35 (Partner Pick up where they left off) Partner B Static Hold Round 1 Deadlift Hold Round 2 Hollow Hold Round 3…

CrossFit One World – CrossFit Cluster (10 Rounds for weight) EMOM x 10 (10 minutes) 1 Squat Clean Thruster Pick a load you can maintain over the 10 rounds. You can power clean to a thruster., Crossfit HQ WOD 230223 (Time) 3 rounds for time of: 20 Turkish get-ups Run 400 meters/Row 500/400 meters ♀…

CrossFit One World – CrossFit Gymnastics Conditioning (No Measure) EMOM x 12 Alternating Between: Min 1: 10 Bent over Barbell Rows Pick Load Min 2: 4/3 Wall Walks/Wall Walk Progression () 420 (Time) 10 Rounds for Time of: 14 Alternating Dumbbell Snatches 35/50 lbs 14 Bodyweight Squats 14 Hand Release Burpees

CrossFit One World – CrossFit Jerk Complex (6 Rounds for weight) E2MOM x 6 2 Push Jerk + 1 Split Jerk Start at 60-65% Loading and work up to 80%+ Crossfit WOD 230307: Row and Throw (Time) For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20…

CrossFit One World – CrossFit Snatch Progression (6 Rounds for weight) E2MOM x 6 1 Snatch Balance + 1 Overhead Squat Pick Load. Metcon (Time) For time: 20 Power Snatches, 95/65 lbs 20 Bar Facing Burpees* 15 Power Snatches, 115/85 lbs 15 Bar Facing Burpees 10 Power Snatches, 135/105 lbs 10 Bar Facing Burpees Time…

CrossFit One World – CrossFit Power Clean Complex (8 Rounds for weight) E2MOM x 8 1 Hang Power Clean + 1 Power Clean Start at 65-70% and work up to a heavy complex for the day. Metcon (AMRAP – Rounds and Reps) AMRAP 7 Minutes of: 10 Sumo Deadlift High Pulls 10 Push Press ♀…