Crossfit Pushin Weight - CrossFit
Warm-up
:10 Support Hold (T) 7x Snatch Pulls
5x Inch Worms 7x Muscle Snatch
:10 Support Hold (B) 7x Overhead Squats
10x Lateral Bar Hops 7x Squat Snatch
Weightlifting
Alternating EMOM for 10:00:
O: 5,3,3,1,1,1 Snatches (Touch & Go reps)
- Begin @ 60% of 1RM and work to a heavy single for the day
E: 20x Lateral Bar Hops
*Note: The 5,3,3,1,1,1 correspond to the rep counts for each of the 6 sets. There will be 6 sets of Snatches and 5 sets of Lateral Bar Hops
Snatch (5-3-3-1-1-1)
Lateral Bar Hops (20-20-20-20-20)
Metcon
Metcon (Time)
For time:
30-20-10
-Cal Row
30-20-10
-Front Squats (135/95)
15-15-15
-Ring Dips
Modifications:
Reps = 21-15-9
Row = Ski / Bike
FS = Load (115/80) (95/65)
R. Dips = Bar / Box
Supplemental
1a) 3x5 Shoulder Press
-Rest 60 seconds, work to a near 5RM
1b) 3x5 Strict Weighted Pull-Ups
-Rest 60 seconds, use as much weight as possible
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.