06.13.2014

Main – CrossFit

Warm-up

Clean & Jerk Warm Up [B] (No Measure)

6 Shave & Receive
6 Pull Under
6 High Hang Clean
6 Hang Clean
6 1st Pulls
6 Clean
6 Split Jerks

Weightlifting

A): Hang Clean + Clean + Jerk (12:00 – To work up to a HVY)

B): Romanian Dead Lift (4×8; @ around 50-60% of DL; Rest 2:00)

Metcon

Metcon (Weight)

EMOM x 10:00
7 Thrusters @ 95/65#
4 Burpees

Skill

If you are working on strict MU:
* False Grip Ring Pull Ups 5-5-5-5-5
* Deep Ring Dips 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5
*Strict MU 1-1-1-1-1 or 2-2-2-2-2
[add weight]

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

By providing your phone number, you agree to receive text messages from Worthy Health & Fitness

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!