CrossFit Worthy – CrossFit

Warm-up

10 Bird Dogs

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3 Tall Snatch

3 1st Pulls + High Hang Snatch

3 Hang Snatch

3 Power Snatch

Weightlifting

1): Back Squat (20rm; +5-10# from last week; 12:00)

This is one set of 20 reps, no dropping/racking the bar until all 20 are complete. If this is your first time performing this, then be conservative with your weight used. You will be adding 5-10# each week for the next 3 weeks.

Metcon

2): Metcon (2 Rounds for reps)

20:00 AMRAP:

First 10:00

9 Hang Snatch @95/65#

9 Abmat Sit ups

2nd 10:00

9 Power Snatch

9 Burpees
*If Snatching is an issue with your shoulders, perform Power Snatches with dumbbells.

**If OHSquatting is an issue perform Power Snatches for both AMRAPs.

Strength Accessory

*Shoulder Burn out; :10on/:10off x 10rds; DB Shoulder Press/Hold overhead on rest

*Hip Thrusts; 3×12