07.24.2015

CrossFit Worthy – CrossFit

Warm-up

10 Goblet Squats w/ band

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3 Shave & Receive

3 Pull Unders

3 Clean First Pulls + High Hang Clean

3 Clean

3 Split Jerk

Weightlifting

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

2): Back Squat (Work up to a 3rm; 12:00)

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

3): Weighted Pull-ups (Work up to a 1rm; 12:00)

Strength Accessory

Swing – EMOM:

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

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