07.10.2015

CrossFit Worthy – CrossFit

Warm-up

10 Goblet Squats w/ band

————————-

3 Shave & Receive

3 Pull Unders

3 Clean First Pulls + High Hang Clean

3 Clean

3 Split Jerk

Weightlifting

1): Power Clean + Hang Clean + Jerk (Work up to a max for the complex; 12:00)

2): Back Squat (Work up to a 5rm; 12:00)

Make this a 5rm for the day, not overly maximal. Use a rack.

Metcon

3): Metcon (Time)

For Time:

15-12-9-6-3

Power Clean + Push Jerk 135/95#

K2E
7:00 CAP. Move Fast!!

Strength Accessory

Swing – EMOM:

8-8-8-8-8 @124/88#

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