Crossfit Pushin Weight - CrossFit
Warm-up
10x Scap Pull-Ups 7x Snatch Pulls
5x Sumo Inch Worms 7x Muscle Snatch
10x Jump Squats 7x Overhead Squats
5x Inch Worms 7x Squat Snatch
Weightlifting
Alternating EMOM for 11:00:
O: 3,3,2,2,1,1 Snatches (Touch & Go reps)
- Begin @ 70% of 1RM and work to a heavy single for the day
E: 10x Jumping Air Squats
*Note: The 3,3,2,2,1,1 correspond to the rep counts for each of the 6 sets. There will be 6 sets of Snatches and 5 sets of Jumping Air Squats.
Snatch (3-3-2-2-1-1)
Jumping Air Squats (10-10-10-10-10)
Metcon
Metcon (AMRAP - Reps)
AMRAP 14:00
Max Effort Bar Facing Burpees
*Every 2:00 (beginning at 2:00)
2x Rope Climbs
10x Thrusters (115/75)
Score is total bar facing burpees.
Modifications:
BFB = Burpees
RC = 3x Rope Up-Downs
Bar = Load (95/65) (75/55)
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.