CrossFit One World – CrossFit Strength 12 Mn EMOM Odds/Evens Odd: 5 Rep Bench Press @ 70%-80% Even: 10 DB Bent Over Rows 50/35 Odd: Bench Press Even: Bent Over Row Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Wallballs 20/14 5 Pull Up Cool Down 2 Min Rest Metcon (AMRAP –…

CrossFit One World – CrossFit Metcon (AMRAP – Reps) AMRAP (with a partner) in 25 minutes From 0:00-15:00: 2-4-6-8-10-12-14-16-18… Reps Pull-Ups Box Jump Overs (24/20 in) Then, from 15:00-25:00: Establish your 3 Rep max Shoulder to Overhead Athlete A will perform the first set of pull-ups and box jump overs before Athlete B proceeds to…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 3 Max Rep Hand Release Push Ups in 3 MinutesBreak up sets early, keep breaks short. Three minutes is a lot longer than you think. Strength Back Squats (10-10-10-10-10) E2MOM x 5 10 Reps @ 65% 1RM Add 10-20 lbs. from Week 1 Metcon…

CrossFit One World – CrossFit Barbell Cycling Barbell Cycling (10-10-10-10-10) E2MOM 10 Unbroken Hang CleansYour choice for the weight. 50-60% of your 1RM is a good start. Metcon Metcon (Time) For Time: 55 Deadlifts 225 / 155 lb 55 Toes to Bar 55 Box Jump Overs (24″/20″) 55 Kipping Handstand Push-ups 20 Minute Time Cap

CrossFit One World – CrossFit () Gymnastics Metcon (No Measure) EMOM x 12 Minute 1 – :30 sec Bar Hang/Hollow Hold Minute 2- :30 sec Wall Plank Metcon Metcon (Time) 5 Rounds For Time: 500/400 Meter Row 50 Double Unders / 75 Singles 15-12-9-6-3 Strict Ring Dips Ring Dip Progression: -Jumping Negatives – Banded Ring…

CrossFit One World – CrossFit Power Snatch Cycling Metcon (No Measure) Hang Power Snatch Conditioning E3MOM x 5 Sets: 9 Unbroken Hang Power Snatches 12 Wallballs 20 / 14 lb (10/9ft.) Metcon Metcon (Time) 10 Rounds For Time: 200 Meter Row 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Box Step Overs Dumbbells: 50 / 35 lbs. Box: (24″/20″)

CrossFit One World – CrossFit

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Team of 2 200 Rep Double under 100 Goblet Squat 53/35 50 Thruster 95/65 One Rest One Works Split the Rep however you want RX+ Do the WOD solo without changing the reps or weight

CrossFit One World – CrossFit Strength Back Squats E2MOM x 5 Back Squat 8 Reps @ 60% 1RM x 4 8+ Reps @ 60% x 1 The work flow is the first 4 rounds of the E2MOM is 8 reps. The last round you work up to a max rep set. Your score is your…

CrossFit One World – CrossFit Skill Work Metcon (No Measure) E2MOM x 5 150/100 Meter Row 10 Ring Rows Select a ring height that allows for a solid hollow hold for your reps Metcon Metcon (Time) 5 Rounds For Time: 10 Single Dumbbell Box Step Overs 50 / 35 lbs 24″/20″ 30 Abmat Sit-ups 10…