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06.05.2015

CrossFit Worthy – CrossFit

Warm-up

30 Goblet Squats w/ band

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3 Shave & Receive

3 Pull Unders

3 Clean First Pulls + High Hang Clean

3 Clean

3 Split Jerk

Weightlifting

1): Clean and Jerk (7×1; @ 82.5%+; 2:00 rest)

2A): Deadlift (4×3; @ 82.5%; 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 (7-10 reps; Immediately after each set of deads)

Last set push out as many T2B as possible.

Metcon

3): Metcon (AMRAP – Rounds and Reps)

AMRAP in 6:00

15 Thrusters 75/55#

100m Run

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.

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