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

07.03.2015

CrossFit Worthy – CrossFit

Warm-up

10 Goblet Squats

10 Snatch Press Unders

10 Duck Walks

————————-

3 High Hang Muscle Snatch

3 Snatch Balance

3 Dude Pulls

3 Hang Power Snatch

Weightlifting

1): Hang Power Snatch (Work up to a 3rm; 12:00)

2): Overhead Squat (Work up to a 5rm; 12:00)

Make this a 5rm for the day, not overly maximal. Use a rack.

Metcon

3): Metcon (Time)

For Time:

21-15-9

Push Up

Deadlift 225/155#
7:00 CAP. Move Fast!!

Strength Accessory

Swing – EMOM:

8-8-8-8-8 @124/88#

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!