Crossfit Pushin Weight - CrossFit
Warm-up
10x Lateral Step-Ups 7x Snatch Pulls
5x Sumo Inch Worms 7x Muscle Snatch
10x Box Jumps 7x Overhead Squats
5x Inch Worms 7x Squat Snatch
Weightlifting
Alternating EMOM for 11:00:
O: 2 Snatches
- @ 70% of 1RM
E: 10x Box Jump Overs (24"/20")
*Note: DeLoad, there will be 6 sets of Snatches and 5 sets of Box Jump Overs.
Snatch (2-2-2-2-2-2)
Box Jump Over (10-10-10-10-10)
Metcon
Metcon (AMRAP - Reps)
15:00 AMRAP:
100x Double-Unders
20x Toes to Bar
20x Power Clean & Push Jerk (115/75)
75x Double-Unders
15x Toes to Bar
15x Power Clean & Push Jerk (135/95)
50x Double-Unders
10x Toes to Bar
10x Power Clean & Push Jerk (155/105)
*If the athlete completes all 3 rounds in less than 15:00, then they repeat the final round for the remainder of the time.
Modifications:
DU = 2x Singles
TTB = Hanging Leg/Knee Raises
PC & PJ = Working Weight
Supplemental
1a) 3x5 Shoulder Press
-Rest 60 seconds, @ 70% of heaviest 5RM
1b) 3x8 Strict Pull-Ups
-Rest 60 seconds, unweighted
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.