11.04.2015

CrossFit Worthy – CrossFit

Warm-up

4 Rds:

:15 Lunges

:15 Mountain Climbers

:15 Jumping Lunge

:15 Tripod Plank

Metcon

1): Metcon (AMRAP – Reps)

AMRAP in 10:00

A1: 10 Cal Row

A2: Ring Dips (Score)

A3: K2E (Score)

Weightlifting

With an empty bar:

3 Shave and Receive

3 High Hang Clean

3 Paused Power Clean

3 Push Jerk

3 Jerk

2): Power Clean + High Hang Clean + Push Jerk + Jerk (Start empty, build; EMOMx10)

3): Front Squat (5×10; E2M; )

Start at something that starts to feel heavy and build as you see fit. Keep sets fast!

Strength Accessory

*Hollow/Superman; Tabata

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