Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Bench Press*
10x Scap Pull-Ups
5x PVC Dislocates
10x Overhead Squats (PVC)
5x Pull-Ups / Jumping / Banded
*Working Weight
Weightlifting
1) 3x8 Bench Press
- Work to a heavy set of 8
- Try to go heavier than last week
- Rest 1:00
2) 3x8 Weighted Strict Pull-Ups
- Use a load that will allow for at least 5 UB reps
- Rest 1:00
Bench Press (8-8-8)
Weighted Strict Pull-Ups (8-8-8)
Metcon
Metcon (Time)
Run 400m
7 Power Snatches (155/105)
7 Overhead Squats (155/105)
21 Lateral Burpees Over the Bar
7 Power Snatches
7 Overhead Squats
21 Lateral Burpees Over the Bar
7 Power Snatches
7 Overhead Squats
Run 400m
*Time Cap 15:00
Modifications:
Run = Distance / Row / Ski / Bike
Per Sn = Load (135/95) (115/75)
OHS = Load (135/95) (115/75)
BOB = Burpees
Supplemental
1) 5x3 Touch & Go Snatches
- work to a max for the complex
- rest exactly 60 seconds between sets
2) 2:00 Max Effort Snatches
- @ 85% 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.