CrossFit One World – CrossFit
Dynamic Effort Total Body
Warm-up (No Measure)
2min Row/Bike
couch stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
10 Jerk Grip OHS
10 Sumo good mornings
5 Box Jumps
Strength (6 Rounds for weight)
EMOM x 12 (6ea)
Min 1 – 3 Hang Power Snatches
Min 2 – 15/12 Cal Bike
build in load on Snatch
Conditioning (3 Rounds for time)
For Time (15min cap)
30-20-10
Thrusters 95/65lbs
10-15-20
Burpees over bar
Accessories (No Measure)
3 sets:
12 Seated DB Curls
50 Band OH Tricep extensions