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
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
9 Hang Power Cleans
6 Push Jerks
This should be a 50%-ish of your Clean and Jerk, moderate weight.
4): Metcon (Weight)
Supine Ring Rows
Hold :05 – :10 on last rep of each set