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9/13/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Snatch Balance

5x Sotts Press

5x Ski Erg Cal

Weightlifting

Squat Snatch

15:00 to establish a 5 rep max squat snatch, all Reps are to be Touch & Go.

Metcon

Metcon (Time)

50x Calorie Ski Erg

30x Thrusters (135/95)

10x Strict Chest to Bar Pull-Ups
Scaling Options:

Cal Ski = Calories (Sub 3:00)

Thrusters = Load

StCTBPU = Strict Pull-Ups/Bands