CrossFit Worthy – CrossFit

Warm-up

4 rds:

4 Kb single leg deadlift

4 kb clean

4 Fr Squat

4 Push press

4 FR Lunge

Clean & Jerk Warm-up (B) (No Measure)

3 Shave & Receive

3 Pull Under

3 1st Pulls

3 Hang Power Clean

3 Hang Clean

3 Clean

3 Split Jerks

Weightlifting

Clean & Jerk – Add 5# to your old max and start to use that as your new training max.

Deadlift – Add 5# to your old max and start to use that as your new training max.

1): Hang Power Clean + Hang Clean + 2 Jerks (5×1 (1+1+2); @ 75%; 2:00 rest)

If while warming up you find 75% to be too challenging, use a lower percentage.

2A): Deadlift (5×5; @ 65%; 1:00 rest)

Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.

2B): Strict Toes-To-Bar (5-7 reps; Immediately after each set of squats)

Last set push out as many T2B as possible.

Metcon

3): Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00

9 Push Press 135/95#

7 HSPU

5 L-Chin Up

Strength Accessory

D): Metcon (Weight)

3x

A) 8 Strict Muscle Snatch (empty bar)

B) 8 Banded Face Pulls
This should all take 10:00 or less.