10.29.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Deadlift [Pull]

3 Clean Dude Pull

3 High Hang Clean

3 Clean

3 Jerk

Weightlifting

A) Take strictly 5:00 to warm up to 70% of your Clean & Jerk or as close to it as you can and still comfortably make lifts with the complex.

B) Take 3:00 after the C&J complex to warm up to your Front Squat weight.

C) Take 3:00 after the Front Squat to warm up to your Deadlift.

A): Clean Deadlift + Clean Dude Pull + High Hang Clean + Clean + Jerk (2 x [1+1+1+1+1] @ 70%; 3 x [1+1+1+1+1] @ 75%; E2M)

B): Front Squat (60/65/70/75/80% x 3; E:90 )

C): Deficit Deadlift (55/65/75% x 5; E:90)

Metcon

As always Form/Technique come first. With that said, take this AFAP. Sprint through the work, rest the remainder of the time.

D): Metcon (Weight)

E2Mx5

12 Thruster @ 75/55#

12 Plate Burpees

Accessory

Metcon (Weight)

3x

A) KB Swings – 15 [MED]

B) HSPU – 6

C) GHD Sit ups – 15
KB swings should be a medium [MED] weight relative to your ability.

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!