08.10.2015

CrossFit Worthy – CrossFit

Warm-up

:15 on x 3:00 – With an empty bar

Deadlift

Hang Power Clean

Back Squat

Push Jerk

Weightlifting

1): Back Squat (20rm; 50-60%; 12:00)

This is one set of 20 reps, no dropping/racking the bar until all 20 are complete. Be conservative with your weight used. You will be adding 5-10# each week for the next 5 weeks.

Metcon

2): Metcon (AMRAP – Rounds and Reps)

AMRAP in 20:00

1 Deadlift 155/105#

2 Hang Power Clean

3 Push Jerk

Strength Accessory

*Shoulder Burn out; :10on/:10off x 10rds; DB Shoulder Press/Hold overhead on rest

*Single Leg Hip Thrusts; 3×12/12

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