11.02.2015

CrossFit Worthy – CrossFit

Warm-up

2 Rounds of

:15 Jumping Jack

:15 Squat

:15 Mountain Climber

:15 Jump Squat

Metcon

A): Metcon (Time)

For Time:

Swing: 2-20 x 2

Push Up: 1-10 x 1

Ball Slam: 2-20 x 2

Box Jump: 1-10 x 1

Wall Ball: 2-20 x 2
10:00 CAP

Weightlifting

Then with an empty bar:

3 Snatch Pull

3 High Hang Power Snatch

3 Hang Power Snatch

3 Power Snatch

3 High Hang Snatch

B): Power Snatch + High Hang Snatch (EMOM x 10:00)

start with an empty bar and build.

C): Back Squat (5×2, E2M)

Start at something that starts to feel heavy and build as you see fit. Keep sets fast!

Skill Development

Arch/Hollow Swing on bars; 3×20

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s