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10/7/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

200M Run 7x Snatch Pulls

5x Inch Worms 7x Muscle Snatch

20x Lateral Hops 7x Overhead Squats

5x Dislocates 7x Squat Snatch

Weightlifting

EMOM for 11:00 of:

O: 5, 3, 3, 1, 1, 1 Snatches (Touch & Go)

– beginning @ 60% of 1RM, build to a heavy single

E: 20x Lateral Bar Hops

– Plate / Line

Note: These are Full (Squat) Snatches

Snatch (5-3-3-1-1-1)

Lateral Bar Hops (20-20-20-20-20)

Metcon

Metcon (Time)

800m Run

30 Hang Power Cleans (115/75)

30 Bar Facing Burpees

400m Run

30 Bar Facing Burpees

30 Hang Power Cleans (115/75)

800m Run
*15:00 Time Cap

Modifications:

Run = Distance / Row

HPC = Load / Reps

BFB = Burpees / Reps

Supplemental

1a) 3X8 Shoulder Press

-Rest 60 seconds, work to a near 8RM

1b) 3X8 Strict Weighted Pull-Ups

-Rest 60 seconds, the goal is to use as much weight as will allow at least 8 UB reps (if the athlete cannot perform strict pull-ups they may use assistance, but make it difficult)

*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.

Shoulder Press (8-8-8)

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