03.25.2015

CrossFit Worthy – CrossFit

Warm-up

Monster walk band series

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 (3 (PCl & SJ); 5×1(complex); @ 60%; 1:30 rest)

2): Deadlift (5×3; @ 60%; :45 rest)

Metcon

3): Metcon (Time)

Partner WOD –

1/ 1 until all reps are completed:

50 Box Jumps 24/20

50 Snatches 95/65#

Strength Accessory

4): Metcon (Weight)

Swing – EMOM:

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

5): Reverse Hypers (3 x 30)

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