11.17.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

Time to Increase your working max for your OLY lifts! Add 5-10# to your max, then take your percentages for you Snatch Complex.

A): Snatch Deadlift + High Hang Snatch + Snatch (5 x [1+1+1] @ 75%; E2M)

B): Back Squat (8×5; @ 65%; E1:10)

Metcon

C): Metcon (Time)

For Time:

21-15-9

Hang Power Snatch @ 95/65#

DU

Accessory

D): Metcon (Weight)

3x

A) Reverse Hyper – 15

B) Romanian Deadlift – 10

C) Kb/Db Press – 15
Add up to 20# to A and B, keep C fairly light. When in doubt, go lighter.

E): 2:00 Test – Box Jump 24/20″ (AMRAP – Reps)

AMRAP in 2:00

Box Jump 24/20″
Try to keep these all rebounding, and jumping in general. No step ups. This is a TEST. Make sure you are properly warmed up also. Take care of those lower legs!

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.

By providing your phone number, you agree to receive text messages from Worthy Health & Fitness

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!