12.29.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

6 Steps Overhead Duck Walk

Then with an empty bar:

5 Snatch Pull

5 Dude Pull

5 Hang Muscle Snatch

5 Snatch Balance

5 Snatch

Weightlifting

A): Snatch (Heavy Single; 3×1 @ 80%; E2:00)

B): Back Squat (5×3; @ 85%; E:150)

Metcon

C): Metcon (Weight)

EMOM x 10:00

5-8 Box Jumps 24/20

5-8 Overhead Squat 135/95
Choose weights/heights/and reps that are sustainable yet challenging TO YOU.

Accessory

D): Metcon (Weight)

*Swing – EMOM: 10-10-10-10-10 @124/88#

*Rev. Hyp – 3×25

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!