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+1); @ 80%; 2:00 Rest)
If while warming up you find 80% to be too challenging, use a lower percentage.
2A): Back Squat (8×3; @ 75%; 1:30 rest)
Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.
2B): Push Ups (5 reps; Immediately after each set of squats)
Last set push out as many Push Ups as possible.
Metcon
3): Metcon (AMRAP – Rounds and Reps)
10:00 Team AMRAP
A1) 12 KB Thrusters
A2) Ball Slams
A3) Box Jumps 24/20″
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.
