CrossFit Worthy – CrossFit
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
1): Clean and Jerk (5×1; @ 85%+; 2:00 rest)
If while warming up you find 85% 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 (3×3; @ 85%; 2:15 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.
3): Metcon (Time)
75 Thrusters 75/55#
*Every time you drop the bar, complete 5 burpees
Cap of 8:00
4): Metcon (Weight)
A) 10 Strict Muscle Snatch (empty bar)
B) 10 Banded Face Pulls
This should all take 10:00 or less.