CrossFit Worthy – CrossFit
Warm-up
*Monster walk band series
*5 Goblet Squats W/ Band
*Then with an empty bar:
3 Snatch Pull
3 High Hang Power Snatch
3 Dude Pull
3 Hang Power Snatch
3 Power Snatch
Weightlifting
1): High Hang Power Snatch + Hang Power Snatch + Power Snatch (5x(1+1+3); @ 70%; 2:00 Rest)
If while warming up you find 70% to be too challenging, use a lower percentage.
2A): Back Squat (10×3-5; @ 60%; :45 rest)
Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.
**IF you want to lessen the volume on the squats, you can drop to 3 reps per set instead of 5. This option would be good for those who do not want to be super sore, or are not extremely interested in pushing up there squat numbers. 3 reps are fine, just be sure to record accurately.
2B): Push Ups (3-5 reps; Immediately after each set of squats)
Last set push out as many Push Ups as possible.
Metcon
3): Metcon (3 Rounds for reps)
3 Rds:
AMRAP in 3:00 / rest 1:00
10 Burpees
30 DU
Skill Development
D): Metcon (Weight)
3 sets of:
10 Supine Ring Rows
10 Good Mornings w/ 30% of BS or less
-Then-
Tabata Flutter kicks
This should all take 10:00 or less.
