03.11.2015

CrossFit Worthy – CrossFit

Warm-up

3 Rounds:

3 Goblet Squats W/ Band

4 Tall Jumps

5 HVY Swings

Then with an empty bar:

3 Clean Pull

3 Rack Deliveries

3 High Hang Power Clean

3 Power Clean

3 Dipping Jerk Balance

3 Split Jerk

Weightlifting

1): Power Clean + Split Jerk (4 (PCl & SJ); 5×1(complex); @ 75%; 2:00 rest)

2A): Deadlift (8×4; @ 67.5%; 1:15 rest)

SET UP STRONG AND TIGHT, then pull fast.

Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.

2B): Strict Toes-To-Bar (3-5 reps Immediately after each set of Deadlifts)

Last set go for max reps.

Scaling Options:

Strict Big Tucks

V-Ups

Leg Lifts

:15 Hollow Body/Hollow Rocks

Metcon

3): Metcon (Time)

Partner Grace

1/ 1 until both reach 30 Reps

Squat Clean & Jerk @ 135/95#

Strength Accessory

4): Metcon (Weight)

Swing – EMOM:

12-12-12-12-12 @124/88#

5): Reverse Hypers (3 x 30)

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