CrossFit One World – CrossFit
Dynamic Effort Total Body
Warm-up (No Measure)
2min Bike or Row
Couch stretch x 30s/ea
Banded lat stretch x 30s/ea
+
3 sets
10 Jerk Grip OHS
10 Sumo good mornings
3 broad jumps
Strength (6 Rounds for weight)
EMOM x 12 (6ea)
Min 1 – 4 Hang Power Snatches
Min 2 – 12/10 Cal Bike
build in load on Snatch
Conditioning (No Measure)
Every 3min x 2
20/15 Cal Row
12 DB Hang Squat Cleans 50/35lbs
+
Every 3min x 2
200m Run
15 TTB
Accessories (No Measure)
3 sets:
10 Seated DB Curls
50 Band OH Tricep extensions