03.16.2015

CrossFit Worthy – CrossFit

Warm-up

*Monster walk band series

*5 Goblet Squats W/ Band

*Then with an empty bar:

3 Snatch Pull

3 High Hang Power Snatch

3 Dude Pull

3 Hang Power Snatch

3 Power Snatch

Weightlifting

1): High Hang Power Snatch + Hang Power Snatch + Power Snatch (5x(1+1+1); @ 80%; 2:00 Rest)

If while warming up you find 80% to be too challenging, use a lower percentage.

2A): Back Squat (8×3; @ 75%; 1:30 rest)

Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.

2B): Push Ups (5 reps; Immediately after each set of squats)

Last set push out as many Push Ups as possible.

Metcon

3): Metcon (AMRAP – Rounds and Reps)

10:00 Team AMRAP

A1) 12 KB Thrusters

A2) Ball Slams

A3) Box Jumps 24/20″

Skill Development

D): Metcon (Weight)

3 sets of:

10 Supine Ring Rows

10 Good Mornings w/ 30% of BS or less

-Then-

Tabata Flutter kicks
This should all take 10:00 or less.

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