CrossFit Worthy – CrossFit
Warm-up
3 rds:
3/3 Kb single leg deadlift
3/3 Kb clean
3/3 Fr Squat
3/3 Push press
3/3 FR Lunge
Clean & Jerk Warm-up (A) (No Measure)
3 Shave & Receive
3 Pull Unders
3 High Hang Power Clean
3 Hang Power Clean
3 Clean First Pulls
3 Power Clean + Front Squat
3 Split Jerk
Weightlifting
1): 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. With that said, if you can add weight as each set goes on, as long as form is there, go for it.
2A): Deadlift (3×5; @ 70%; 1:15 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 (Weight)
E1:30 x 10Rds
25 DU
5 Thrusters 75/55#
*Take thrusters AHAP
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.