CrossFit Worthy – CrossFit
Warm-up
4 rds:
7 Kb single leg deadlift
7 kb clean
7 Fr Squat
7 Push press
7 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
1): Hang Power Clean + Hang Clean + Jerk (5×1 (1+1+1); @ 85%; 2:00 rest)
If while warming up you find 85% to be too challenging, use a lower percentage.
2A): Deadlift (5×3; @ 80%; 2:00 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 deads)
Last set push out as many T2B as possible.
Metcon
3): Metcon (AMRAP – Reps)
AMRAP in 8:00
Thrusters @ 135/95# (50% of 4/06)
*Top of every minute, perform 20 DU. Start with DU.
Strength Accessory
4): Metcon (Weight)
3x
A) 10 Strict Muscle Snatch (empty bar)
B) 10 Banded Face Pulls
This should all take 10:00 or less.