Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
10x Barbell Internal Rotations (5x Per)
7x Behind the Neck Shoulder Press*
5x Bottoms Up KB Press (Per)*
3x Inch Worms
*Working Weight
Weightlifting
10:00 to Establish a 1RM Shoulder Press
Shoulder Press
Metcon
Metcon (Time)
30x Power Cleans (115/75)
30x Bar Facing Burpees
20x Power Cleans (135/95)
20x Bar Facing Burpees
10x Power Cleans (155/105)
10x Bar Facing Burpees
20x Muscle-Ups
*15:00 Time Cap
Modifications:
Pwr Cl = Load
BFB = Burpees
MU = CTB / Pull-Ups
Supplemental
1) 5x1 3-Position Snatch (high hang (power position aka hip), hang (at knee), "touch & go" from floor)
-work to a max for the complex, rest exactly 60 seconds between sets
2) 2:00 ME T&G Snatches (from floor) @ 90% of max from #1.
*All Snatches are to be Squat (aka "Full") Snatches
**Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.