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11/11/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

10x Scap Pull-Ups 7x Snatch Pulls

5x Sumo Inch Worms 7x Muscle Snatch

10x Jump Squats 7x Overhead Squats

5x Inch Worms 7x Squat Snatch

Weightlifting

Alternating EMOM for 11:00:

O: 3,3,2,2,1,1 Snatches (Touch & Go reps)

– Begin @ 70% of 1RM and work to a heavy single for the day

E: 10x Jumping Air Squats

*Note: The 3,3,2,2,1,1 correspond to the rep counts for each of the 6 sets. There will be 6 sets of Snatches and 5 sets of Jumping Air Squats.

Snatch (3-3-2-2-1-1)

Jumping Air Squats (10-10-10-10-10)

Metcon

Metcon (AMRAP – Reps)

AMRAP 14:00

Max Effort Bar Facing Burpees

*Every 2:00 (beginning at 2:00)

2x Rope Climbs

10x Thrusters (115/75)
Score is total bar facing burpees.

Modifications:

BFB = Burpees

RC = 3x Rope Up-Downs

Bar = Load (95/65) (75/55)

Supplemental

1a) 3×5 Shoulder Press

-Rest 60 seconds, work to a near 5RM

1b) 3×5 Strict Weighted Pull-Ups

-Rest 60 seconds, use as much weight as possible

*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 (5-5-5)

Weighted Strict Pull-Ups (5-5-5)