Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Scap Pull-Ups
5x T Push-Ups (Per)
15x Overhead Squats (PVC)
10x Scap Push-Ups
5x Banded Pull-Aparts (Overhead Grip)
200m Run
Weightlifting
1) 3x10 Bench Press
- Work to a heavy set of 10
- Try to go heavier than last week
- Rest 1:00
2) 3x10 Strict Weighted Pull-Ups
- Use a load/band that will allow for at least 5 UB reps
- Rest 1:00
Bench Press (10-10-10)
Weighted Strict Pull-Ups (10-10-10)
Metcon
Fat Nancy (Time)
5 Rounds:
Run 400m
15x Overhead Squats (115/75)
*20:00 Time Cap
Modifications:
Run = Distance / Row / Ski / Bike
OHS = Load (95/65) (75/55)
Supplemental
1) 5x5 Touch & Go Snatches
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Snatches
- @ 95% 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.