CrossFit Worthy – CrossFit
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): Clean and Jerk (7×1; @ 77.5%+; 2:00 rest)
2A): Deadlift (5×3; @ 75%; 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.
3): Metcon (Time)
2:00 on/1:00 off x 3 rds
3 C + J 135/95#
4): Metcon (Weight)
A) 10 Strict Muscle Snatch (empty bar)
B) 10 Banded Face Pulls
This should all take 10:00 or less.