CrossFit Worthy – CrossFit
Warm-up
30 Goblet Squats
20 Snatch Press Unders
10 Duck Walks
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3 High Hang Muscle Snatch
3 Snatch Balance
3 1st Pulls + High Hang Snatch
3 Snatch
Weightlifting
1): High Hang Snatch + Hang Snatch + Snatch (5×1; @ 70%; 2:00 Rest)
Metcon
2): Metcon (AMRAP – Rounds and Reps)
AMRAP in 15:00
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
95/65#
If you have any shoulder pain or tightness, don’t hesitate to switch loading to dumbbells or kettle bells.
Strength Accessory
Swing – EMOM:
8-8-8-8-8 @124/88#