05.06.2015

CrossFit Worthy – CrossFit

Warm-up

3x

Down with Left hand, back on the Right Waiters Walk

7/7 SA Ring Row

7 twisting lunge holding a plate 25/15#

Weightlifting

1): Weighted Pull-ups (5×4; you pick Int. poison; 1:45 rest)

Try to take these a little heavier than last week when you did 4 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 Dips (5×4; you pick Int. poison; 1:45 rest)

Try to take these a little heavier than last week when you did 4 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank.

Metcon

E4:00 x 3 Rds:

4/4: Front Rack Lunge (3×4/4; @ 52.5%)

These are based off of your Front Squat. If warming up you cannot perform 52.5%, then find a weight that you can handle.

Perform these by stepping back into the lunge.

Metcon (Weight)

10 Burpees

20 DU

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