04.01.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5/5 Half Kneeling SA Press

5/5 SA Ring Row

5/5 Overhead Walking Lunge (25/15# plate)

Weightlifting

1): Weighted Dips (8×5; you pick Int. poison; 1:00 rest)

Try to take these a little heavier than last week time you did 5 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank. Yes kip these out.

2): Weighted Pull-ups (8×5; you pick Int. poison; 1:00 rest)

Try to take these a little heavier than last week time you did 5 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank. Yes kip these out.

3): Front Rack Lunge (5×5/5; @ 40%; 2:00 rest)

These are based off of your Front Squat. If warming up you cannot perform 40%, then find a weight that you can handle.

Perform these by stepping back into the lunge.

Metcon

4): Metcon (AMRAP – Reps)

AMRAP in 9:00

A1) 300m Row

A2) Db/Kb Thrusters (light)

A3) Assualt bike (cals)

A4) DU

Strength Accessory

*Swing – EMOM:

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

*Rev. Hyp – 3×15

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