CrossFit Worthy – CrossFit
Warm-up
*Monster walk band series
*10 Goblet Squats w/band
12 HVY swings
12 Push ups
12 Ring Rows
12 HSPU
Snatch Warm-up (A) (No Measure)
4 High Hang Power Snatch (HHPSn)
4 Hang Power Snatch (HPSn)
4 Snatch 1st Pull (Sn1)
4 Power Snatch (PSn) + Snatch Balance (SNB)
Weightlifting
Snatch – Add 5# to your old max and start to use that as your new training max.
Back Squat – Either A) Plug your performance from 3/16 to find your new training max, or B) Just add 5# to your old max and start to use that as your new training max.
1): Pull to Knee (:03 pause) + HPSn + HSn + OHS (5x(1+1+1+1); @ 75%; 2:00 Rest)
If while warming up you find 75% to be too challenging, use a lower percentage.
2A): Back Squat (5×5; @ 65%; 1:00 rest)
Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.
2B): Push Ups (5-7 reps; Immediately after each set of squats)
Last set push out as many Push Ups as possible.
Metcon
3): Metcon (Time)
For Time:
3 Rounds:
12 Ball Slam
12 Burpees
12 T2B
TIME CAP – 10:00
Strength Accessory
D): Metcon (Weight)
3 sets of:
12 Supine Ring Rows
12 Good Mornings w/ 30% of BS or less
-Then-
Tabata Flutter kicks
This should all take 10:00 or less.
