09.28.2015

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 Deadlift [Pull]

5 High Hang Power Snatch

5 Hang Snatch @ mid thigh

Weightlifting

A): High Hang Power Snatch + Hang Power Snatch @ mid thigh (62.5-72.5%x3x5; E2M)

B): Back Squat (55×10; 65×8; 75×5+; E2M)

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

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00

3 Hang Power Cleans @ 95/65#

3 Push Jerks

9 Pull ups

Strength Accessory

*Banded Face Pulls; 3×8

*Db Step Ups – 12-20″; 3×5/5

Heavier than last week

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