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

09.21.2015

CrossFit Worthy – CrossFit

Warm-up

*3-5 Goblet Squats W/ Band

*3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 High Hang Power Snatch

5 Hang Snatch @ mid thigh

Weightlifting

A): High Hang Power Snatch + Hang Power Snatch @ mid thigh (67.5-77.5%x3x5; E2M)

B): Back Squat (50×8; 60×8; 70×8+; E2M)

Last set go for as many GOOD FORM reps as possible with good speed. No more than 20.

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00

3-5 Strict HSPU

20 Wall Ball

Strength Accessory

*Banded Face Pulls; 3×8

*Db Step Ups – 12-20″; 3×5/5

Heavier than last week

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!