Announcements
-Please get T-shirt order in by this Wednesday for the Fall Brawl. (see concierge or link in CFPW8 familia fb page).
-Wednesday will also be the last day to sign up your team for the FALL BRAWL. Let a coach know if you want to compete but don't have a partner. We can help:)
Crossfit Pushin Weight - CrossFit
Warm-up
200M Run 7x Snatch Pulls
7x Kip Swings 7x Muscle Snatch
3x Pull-Ups 7x Overhead Squats
5x Inch Worms 7x Hang Squat Snatch
Weightlifting
Alternating EMOM for 10:00 of:
Even - 3 Hang Snatches (just above the knee)
- beginning @ 60% of 1RM and working up to a near maximal final set
Odd - 9 Bar Facing Burpees
Note: This begins @ 0:00, therefore there will be 6 sets of Snatches and 5 sets of BFB.
Hang Snatch (3-3-3-3-3-3)
Bar Facing Burpee (9-9-9-9-9)
Metcon
Metcon (Time)
4 Rounds:
150' Shuttle Run (25' sections)
8x Clusters (135/95)
15x Pull-Ups
12:00 Time Cap
Modifications:
Shuttle Run = Distance
Clusters = Load (115/75) (95/65)
PU = Reps / Jumping / Rows