06.01.2015

CrossFit Worthy – CrossFit

Warm-up

30 Goblet Squats

20 Snatch Press Unders

10 Duck Walks

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3 High Hang Muscle Snatch

3 Snatch Balance

3 1st Pulls + High Hang Snatch

3 Snatch

Weightlifting

1): Snatch (7×1; @ 82.5%+; 2:00 Rest)

2): Back Squat (4×3; @ 82.5%; 2:00 rest)

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

Metcon

3): Metcon (AMRAP – Reps)

3x

Max Pushups 1:00

Max Strict Pull Ups 1:00
Pull ups can be anyway. Chin up, Pull up, Mix grip.

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