04.04.2014

Main – CrossFit

Warm-up

Clean & Jerk Warm Up A (No Measure)

8 Shave & Receive
8 High Hang Power Clean
8 Hang Power Clean
8 Clean First Pulls
8 Power Clean + Front Squat
8 Split Jerk

Weightlifting

A): 3 Position Clean + Jerk (10:00 to build for QUALITY of reps, not load.)

High Hang, Hang, Floor + Jerk

B1): Deadlift (3×10 TnG; Rest :90)

B2): Dips (3×5; Rest :90)

C): Push Press (3×8; Rest :90)

Metcon

Metcon (Weight)

OTM x 20
odd – 5 Thrusters @ 95/65#
even – 2-5 Kipping Pull ups

Skill

If you are working on strict MU:
* False Grip Ring Pull Ups 5-5-5-5-5
* Deep Ring Dips 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5
If you have 2 strict MU:
* Hollow/ Arch Swings 5-5-5-5-5
* V-Sit Hip Extensions 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

By providing your phone number, you agree to receive text messages from Worthy Health & Fitness

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!