05.29.2015

CrossFit Worthy – CrossFit

Warm-up

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 (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.

Metcon

3): Metcon (Time)

2:00 on/1:00 off x 3 rds

3 C + J 135/95#

6 HSPU

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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