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 (7×1; @ 77.5%+; 2:00 Rest)

2): Back Squat (5×3; @ 75%; 1:30 rest)

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

Metcon

3): Metcon (AMRAP – Rounds and Reps)

E3:00

4/4 Lunge; @ 50%

:30 DU