CrossFit Worthy – CrossFit


3 rds:

3/3 Kb single leg deadlift

3/3 Kb clean

3/3 Fr Squat

3/3 Push press

3/3 FR Lunge

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

3 Shave & Receive

3 Pull Unders

3 High Hang Power Clean

3 Hang Power Clean

3 Clean First Pulls

3 Power Clean + Front Squat

3 Split Jerk


1): Power Clean + Hang Clean + 2 Jerks (5×1 (1+1+2); @ 75%+; 2:00 rest)

If while warming up you find 75% to be too challenging, use a lower percentage. With that said, if you can add weight as each set goes on, as long as form is there, go for it.

2A): Deadlift (3×5; @ 70%; 1:15 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.


3): Metcon (Weight)

E1:30 x 10Rds

25 DU

5 Thrusters 75/55#

*Take thrusters AHAP

Strength Accessory

4): Metcon (Weight)


A) 10 Strict Muscle Snatch (empty bar)

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

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