1/20/2020

sitemanager
Monday, January 20, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up


2 Rounds:

5x Bench Press*

10x Scap Pull-Ups

5x Inchworms

10x PVC Dislocates

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 1 Mile

100 Bar Facing Burpees

10x Snatch (185/125)
*Time Cap 20:00



Modifications:

Run = Distance / Row / Ski / Bike

BOB = Burpees

Pwr Sn = Load (155/105) (135/95)

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

- @ 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.

Snatch (3-3-3-3-3)

Snatch