Crossfit Pushin Weight - CrossFit
Warm-up
200M Run 7x Snatch Pulls
10x RKB Swings 7x Muscle Snatch
5x BTN St Press 7x Overhead Squats
5x Dislocates 7x Hang Squat Snatch
Weightlifting
EMOM for 10:00 of:
O: 3x Hang Snatches (just above the knee)
- @ 70% of 1RM
E: 15x V-Ups
Note: DeLoad
Hang Snatch
V-Ups (15-15-15-15-15)
Metcon
Metcon (Time)
400M Run
21x Shoulders to Overhead (95/65)
21x KB Swings 53/35)
400M Run
15x Shoulders to Overhead
15x KB Swings
400M Run
9x Shoulders to Overhead
9x KB Swings
*Time Cap 15:00
Modifications:
Run = Distance / Row
STO = Load
KBS = Load / Height