CrossFit Worthy – CrossFit

Warm-up

3 rds:

3/3 Kb single leg deadlift

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 + Clean + Jerk (5×1 (1+1+2); @ 80%+; 2:00 rest)

If while warming up you find 80% 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 (3×4; @ 77.5%; 1:45 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)

EMOM x 10:00

5-9 Thrusters @ 95/65#

5-9 Pull Ups

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.