12/2/2019

sitemanager
Monday, December 2, 2019 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up


2 Rounds:

10x Scap Pull-Ups

5x T Push-Ups (Per)*

:30 Assault Bike (Legs Only)

10x Scap Push-Ups

5x Banded Pull-Aparts (Overhead Grip)

:30 Assault Bike (Legs Only)

Weightlifting


1) 3x10 Bench Press

- Work to a heavy set of 10

- Rest 1:00



2) 3x10 Strict Weighted Pull-Ups

- Use a load 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

Metcon (Time)


3 Rounds:

35x Goblet Squat (70/53)

21x Chest to Bar Pull-Ups

14x Hang Power Cleans (135/95)
*15:00 Time Cap



Modifications:

Gob Sqt = Load (53/35)

CTB = Pull-Ups/Jumping/Rows

HPC = Load (115/75)

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

- @ 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.

Snatch (5-5-5-5-5)

Snatch