CrossFit One World – CrossFit

Strength

NBW – Clean and Jerk Complex

– Clean deadlift (do not stand all the way up)
– Hang power clean
– Full clean
– Push press (push jerk if cannot hit a push press)
– Split jerk

Metcon

NBW – Jonathan’s Tur-du-ken (Time)

For time wrapped in an AMRAP, wrapped in an EMOM

For Time: Accumulate 100 reps total
AMRAP: As many reps as possible within the time remaining
EMOM: 30 DU’s

Min 1: 30 DU + Alt DB Snatches (50/35)
Min 2: 30 DU + Burpees
Min 3: 30 DU + Wall Balls (20/14)
Min 4: 30 DU + Alt DB Snatches
…. and so on till 100 reps total is completed

Score is total time to accumulate 100 reps

*20 min time cap*
– Lower DU number if cannot get a couples reps in the minute.

– If you are slower at 1 movement, pick the movement you are better at to do bigger sets.

– If you average 15 reps every 3 minutes (all 3 movements), you can finish in the 20 min. cap.