CrossFit Worthy – CrossFit

Warm-up

30/20/30 with a band

Snatch Warm-up (B) (No Measure)

3 High Hang Muscle Snatch

3 Snatch Balance

3 Drop Snatch

3 High Hang Snatch

3 Hang Snatch

3 1st Pulls

3 Snatch

Weightlifting

1): Power Snatch + Hang Snatch (5x(1+1); @ 75%+; 2:00 Rest)

If while warming up you find 75% to be too challenging, use a lower percentage. With that said, if you can add weight as each set goes on, as long as form is there, go for it.

2A): Back Squat (3×5; @ 70%; 1:15 rest)

Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.

2B): Ring 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)

AMRAP in 15:00

1 Clean

2 Front Squat

1 Push Jerk

@ 155/105
This should be a 50%-ish, moderate weight.

Strength Accessory

4): Metcon (Weight)

3×10

Supine Ring Rows
Hold :05 – :10 on last rep of each set