Crossfit Pushin Weight - CrossFit
Warm-up
200M Run 7x Snatch Pulls
5x Inch Worms 7x Muscle Snatch
20x Lateral Hops 7x Overhead Squats
5x Dislocates 7x Squat Snatch
Weightlifting
EMOM for 11:00 of:
O: 5, 3, 3, 1, 1, 1 Snatches (Touch & Go)
- beginning @ 60% of 1RM, build to a heavy single
E: 20x Lateral Bar Hops
- Plate / Line
Note: These are Full (Squat) Snatches
Snatch (5-3-3-1-1-1)
Lateral Bar Hops (20-20-20-20-20)
Metcon
Metcon (Time)
800m Run
30 Hang Power Cleans (115/75)
30 Bar Facing Burpees
400m Run
30 Bar Facing Burpees
30 Hang Power Cleans (115/75)
800m Run
*15:00 Time Cap
Modifications:
Run = Distance / Row
HPC = Load / Reps
BFB = Burpees / Reps
Supplemental
1a) 3X8 Shoulder Press
-Rest 60 seconds, work to a near 8RM
1b) 3X8 Strict Weighted Pull-Ups
-Rest 60 seconds, the goal is to use as much weight as will allow at least 8 UB reps (if the athlete cannot perform strict pull-ups they may use assistance, but make it difficult)
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.