CrossFit Worthy – CrossFit


10 Goblet Squats

10 Snatch Press Unders

10 Duck Walks


3 High Hang Muscle Snatch

3 Snatch Balance

3 1st Pulls + High Hang Snatch

3 Snatch


1): Hang Snatch + Snatch (Work up to a max for the complex; 12:00)

2): Front Squat + Jerk (Work up to a max (2+1); 12:00)

Make this a max for the day, not overly maximal. Use a rack.


3): Metcon (AMRAP – Reps)

AMRAP in 5:00

1st minute: Deadlift 135/95#

2nd minute: Hang Power Clean

3rd minute: Front Squat

4th minute: Push Press

5th minute: Back Squat

Strength Accessory

Swing – EMOM:

8-8-8-8-8 @124/88#

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s