03.30.2015

CrossFit Worthy – CrossFit

Warm-up

*Monster walk band series

*10 Goblet Squats w/band

12 HVY swings

12 Push ups

12 Ring Rows

12 HSPU

Snatch Warm-up (A) (No Measure)

4 High Hang Power Snatch (HHPSn)

4 Hang Power Snatch (HPSn)

4 Snatch 1st Pull (Sn1)

4 Power Snatch (PSn) + Snatch Balance (SNB)

Weightlifting

Snatch – Add 5# to your old max and start to use that as your new training max.

Back Squat – Either A) Plug your performance from 3/16 to find your new training max, or B) Just add 5# to your old max and start to use that as your new training max.

1): Pull to Knee (:03 pause) + HPSn + HSn + OHS (5x(1+1+1+1); @ 75%; 2:00 Rest)

If while warming up you find 75% to be too challenging, use a lower percentage.

2A): Back Squat (5×5; @ 65%; 1:00 rest)

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

2B): Push Ups (5-7 reps; Immediately after each set of squats)

Last set push out as many Push Ups as possible.

Metcon

3): Metcon (Time)

For Time:

3 Rounds:

12 Ball Slam

12 Burpees

12 T2B
TIME CAP – 10:00

Strength Accessory

D): Metcon (Weight)

3 sets of:

12 Supine Ring Rows

12 Good Mornings w/ 30% of BS or less

-Then-

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

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