CrossFit Worthy – CrossFit
Warm-up
10 Goblet Squats w/ band
————————-
3 Shave & Receive
3 Pull Unders
3 Clean First Pulls + High Hang Clean
3 Clean
3 Split Jerk
Weightlifting
1): Power Clean + Hang Clean + Jerk (Work up to a max for the complex; 12:00)
2): Back Squat (Work up to a 5rm; 12:00)
Make this a 5rm for the day, not overly maximal. Use a rack.
Metcon
3): Metcon (Time)
For Time:
15-12-9-6-3
Power Clean + Push Jerk 135/95#
K2E
7:00 CAP. Move Fast!!
Strength Accessory
Swing – EMOM:
8-8-8-8-8 @124/88#