CrossFit Worthy – CrossFit
Warm-up
*3-5 Goblet Squats W/ Band
*3/3/3 Snatch Press W/ PVC
Then with an empty bar:
3 Snatch Deadlift [Pull]
3 High Hang Power Snatch
3 Hang Snatch @ mid thigh & @ knee
Weightlifting
A): High Hang Power Snatch + Hang Power Snatch @ mid thigh (55-65%x3x5; E2M)
Metcon
B): Metcon (AMRAP – Rounds and Reps)
AMRAP in 15:00
5 Deadlift @ 95/65#
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat
Strength Accessory
*Banded Face Pulls; 3×8
*Db Step Ups – 12-20″; 3×5/5
Heavier than last week