CrossFit Worthy – CrossFit


30/20/30 with a band

Snatch Warm-up (B) (No Measure)

3 High Hang Muscle Snatch

3 Snatch Balance

3 Drop Snatch

3 High Hang Snatch

3 Hang Snatch

3 1st Pulls

3 Snatch


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

If while warming up you find 80% to be too challenging, use a lower percentage. With that said, if you can add weight as each set goes on, as long as form is there, go for it.

2A): Back Squat (3×4; @ 77.5%; 1:45 rest)

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

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

Last set push out as many Push Ups as possible.


3): Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00


12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

@ 155/105
This should be a 50%-ish of your Clean and Jerk, moderate weight.

Strength Accessory

4): Metcon (Weight)


Supine Ring Rows
Hold :05 – :10 on last rep of each set

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