CrossFit Worthy – CrossFit
Warm-up
10 Goblet Squats
10 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 (5x(1+1+1); @ 75%; 2:00 Rest)
2): Back Squat (50%x5, 60%x3, 70%x1, 75%xAMRAP; 2:00 rest)
On last set push for as many reps as possible. Ideally, stop when you start to slow your reps down, but definitely do not fail!
Metcon
3): Metcon (AMRAP – Reps)
AMRAP in12:00
A1: 20 Wall Ball
A2: Burpee (score)
A3: Supine Ring Row (score)
Strength Accessory
Swing – EMOM:
8-8-8-8-8 @124/88#