CrossFit Worthy – CrossFit

Warm-up

*Monster walk band series

*12 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

1): Hang Power Snatch + Hang Snatch (5x(1+1); @ 85%; 2:00 Rest)

If while warming up you find 85% to be too challenging, use a lower percentage.

2A): Back Squat (5×3; @ 80%; 2:00 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

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

-then-

3 Rds:

15 Pull Ups

15 Kb/Db Push Press (Moderate Weight)
10:00 Cap

Strength Accessory

D): Metcon (Weight)

3 sets of:

14 Supine Ring Rows

14 Good Mornings w/ 30% of BS or less

-Then-

Tabata Flutter kicks
This should all take 10:00 or less.