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1/13/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Bench Press*

10x Scap Pull-Ups

5x PVC Dislocates

10x Overhead Squats (PVC)

5x Pull-Ups / Jumping / Banded

*Working Weight

Weightlifting

1) 3×8 Bench Press

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

2) 3×8 Weighted Strict Pull-Ups

– Use a load that will allow for at least 5 UB reps

– Rest 1:00

Bench Press (8-8-8)

Weighted Strict Pull-Ups (8-8-8)

Metcon

Metcon (Time)

Run 400m

7 Power Snatches (155/105)

7 Overhead Squats (155/105)

21 Lateral Burpees Over the Bar

7 Power Snatches

7 Overhead Squats

21 Lateral Burpees Over the Bar

7 Power Snatches

7 Overhead Squats

Run 400m
*Time Cap 15:00

Modifications:

Run = Distance / Row / Ski / Bike

Per Sn = Load (135/95) (115/75)

OHS = Load (135/95) (115/75)

BOB = Burpees

Supplemental

1) 5×3 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 (3-3-3-3-3)

Snatch