09.16.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5 Sots Press

4/4 Duck Walks

————————-

3 Shave and Recieve

3 Pull Unders

3 1st Pulls + High Hang Power Clean

3 Jerk

Weightlifting

1): 3 High Hang Power Clean + Jerk (60-70% x [3+1] x 5; E2M)

2): Front Squat (45×10; 55×10; 65×10+; E2M)

Metcon

3): Metcon (6 Rounds for time)

E:90×6

5 Thrusters @ 95/65#

5 Bar facing Burpees
Move as fast as possible.

Strength Accessory

*Kb Swings – 8-8-8-8-8 124/88#; EMOM

*Hollow Rocks; Tabata

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s