08.17.2015

CrossFit Worthy – CrossFit

Warm-up

10 Bird Dogs

Then

:15 on x 3:00 – With an empty bar

Deadlift

Front Rack Reverse Lunge

Back Squat

Push Jerk

Weightlifting

1): Back Squat (20rm; +5-10# from last week; 12:00)

This is one set of 20 reps, no dropping/racking the bar until all 20 are complete. If this is your first time performing this, then be conservative with your weight used. You will be adding 5-10# each week for the next 4 weeks.

Metcon

2): Metcon (AMRAP – Rounds and Reps)

AMRAP in 20:00

4 Deadlift 155/105#

4 Front Rack Lunge

4 Push Jerk

4 Back Rack Lunge

Strength Accessory

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

*Hip Thrusts; 3×12

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