10.14.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5 Sots Press

4 OH Jump Squats

————————-

3 Shave and Receive

3 High Hang Clean

3 Paused Power Clean

3 Paused Jerk

Weightlifting

1): Paused Power Clean + Paused Jerk (Start empty, build; EMOMx10)

2): Front Squat (5×3; E2M; )

Start around 75% and build as you see fit. Keeps sets fast!

Metcon

3): Metcon (6 Rounds for time)

E:90×6

10 Kb Swings 88/70#

8 Push ups

6 T2B
Move as fast as possible.

Strength Accessory

*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