04.17.2015

CrossFit Worthy – CrossFit

Warm-up

4 rds:

7 Kb single leg deadlift

7 kb clean

7 Fr Squat

7 Push press

7 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 + Jerk (5×1 (1+1+1); @ 85%; 2:00 rest)

If while warming up you find 85% to be too challenging, use a lower percentage.

2A): Deadlift (5×3; @ 80%; 2:00 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 (AMRAP – Reps)

AMRAP in 8:00

Thrusters @ 135/95# (50% of 4/06)

*Top of every minute, perform 20 DU. Start with DU.

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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