05.15.2015

CrossFit Worthy – CrossFit

Warm-up

3 rds:

3/3 Kb single leg deadlift

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

Weightlifting

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

If while warming up you find 85% 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 (3×3; @ 85%; 2:15 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.

Metcon

3): Metcon (Time)

For Time:

75 Thrusters 75/55#

*Every time you drop the bar, complete 5 burpees
Cap of 8:00

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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