04.10.2015

CrossFit Worthy – CrossFit

Warm-up

4 rds:

6 Kb single leg deadlift

6 kb clean

6 Fr Squat

6 Push press

6 FR Lunge

Clean & Jerk Warm-up (B) (No Measure)

3 Shave & Receive

3 Pull Under

3 1st Pulls

3 Hang Power Clean

3 Hang Clean

3 Clean

3 Split Jerks

Weightlifting

1): Hang Power Clean + Hang Clean + 2 Jerks (5×1 (1+1+2); @ 80%; 2:00 rest)

If while warming up you find 80% to be too challenging, use a lower percentage.

2A): Deadlift (5×4; @ 72.5%; 1:30 rest)

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 (5-7 reps; Immediately after each set of deads)

Last set push out as many T2B as possible.

Metcon

3): Metcon (Time)

21-15-9

Box Jump 24/20

Hang Power Snatch @ 75/55#

Strength Accessory

4): Metcon (Weight)

3x

A) 10 Strict Muscle Snatch (empty bar)

B) 10 Banded Face Pulls
This should all take 10:00 or less.

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