We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

05.11.2015

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): Snatch (5×1; @ 85%+; 2:00 Rest)

If while warming up you find 85% 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 (3×3; @ 85%; 2:15 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 (AMRAP – Rounds and Reps)

AMRAP in 8:00

Power Snatch

Hang Snatch

OHS

@ 115/80# – 45%

Strength Accessory

4): Metcon (Weight)

3×12

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

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!