12/23/2019

sitemanager
Monday, December 23, 2019 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up


2 Rounds:

5x T Push-Ups (Per)

10x Scap Pull-Ups

5x 1-Arm DB Upright Row*

10x Scap Push-Ups

5x Banded Pull-Aparts (Overhead Grip)

200m Run

*Working Weight

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

Metcon (AMRAP - Rounds and Reps)


AMRAP 15:00

Run 400M

20x Ring Dips

20x Alternating Dumbbell Snatches (70/50)
*Every 100m = 1 Rep, 400m = 4 Reps.



Modifications:

Run = Distance / Row / Ski / Bike

Dips = Matador / Parallette

DB Sn = Load (50/35) (35/20)

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

- @ 100% 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