09.14.2015

CrossFit Worthy – CrossFit

Warm-up

*3-5 Goblet Squats W/ Band

*3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch 1st Pull

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A): Snatch 1st Pull + Dude Pull + High Hang Snatch + Snatch (5 x [1+1+1+1] @ 60-70%; E2M)

B): Back Squat (45%x10; 55%x10; 65%x10+; E2M)

Last set go for as many GOOD FORM reps as possible with good speed. No more than 20.

Metcon

C): Metcon (Time)

For Time:

21-15-9

Box Jump @ 24/20″

Deadlift @ 40-50%

Strength Accessory

*Banded Face Pulls; 3×8

*Db Step Ups – 12-20″; 3×5/5

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