CrossFit Worthy – CrossFit

Warm-up

30 back squats

20 steps duck walk

30 OHS

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): High Hang Snatch + Hang Snatch + Snatch (10×1; @ 70%; 1:30 Rest)

If while warming up you find 70% to be too challenging, use a lower percentage.

Metcon

3): Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00

1 Hang Power Snatch @95/65# – or 40-50% of Snatch

1 Snatch Balance

5 Pullups

5 Pushups

5 Squats

Strength Accessory

4): Metcon (Weight)

3×12

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