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1/6/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Bench Press*

10x Scap Pull-Ups

5x Pull-Ups / Ring Rows

10x Shoulder Taps (Per)

5x Banded Pull-Aparts (Overhand Grip)

10x Wall Balls

*Working Weight

Weightlifting

1) 3×8 Bench Press

– Work to a heavy set of 8

– Should be 5-15% heavier than sets of 10

– 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)

3x Rope Climbs

21x Chest to Bar Pull-Ups

35x Wall Balls (30/20)

2x Rope Climbs

35x Wall Balls (30/20)

21x Chest to Bar Pull-Ups

1x Rope Climb
*Time Cap 15:00

Modifications:

RC = Reps / Rope Up-Downs

CTBPU = Reps / PU / Rows

WB = Load (20/14)

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

– @ 80% 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