03.23.2015

CrossFit Worthy – CrossFit

Warm-up

*Monster walk band series

*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); @ 60%; 1:00 Rest)

2): Back Squat Walk Out (Walkout and hold; 3x :10; @100%; 10:00)

Metcon

3): Metcon (AMRAP – Reps)

AMRAP in 15:00; @ 80%

A1) 400m Row

A2) Push ups

A3) Double Kb Front Rack Hold
Count Push ups

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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