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11/20/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls 5x Strict Press

5x Muscle Clean 5x Push Press

5x Power Clean 5x Push Jerk

~then~

10x Scapular Pull-Ups

5x Samson Lunges (Per)

10x Arch to Hollow Swings

Weightlifting

Every 1:30 for 6:00 (5 Total Sets):

3x T&G Power Cleans & Jerks

– @ 70% of 1RM

Clean and Jerk (3-3-3-3-3)

Metcon

Metcon (Time)

3x Power Snatches (115/75)

6x Overhead Squats (115/75)

9x Bar Facing Burpees

6x Power Snatches

9x Overhead Squats

12x Bar Facing Burpees

9x Power Snatches

12x Overhead Squats

15x Bar Facing Burpees

12x Power Snatches

15x Overhead Squats

18x Bar Facing Burpees

15x Power Snatches

18x Overhead Squats

21x Bar Facing Burpees
*15:00 Time Cap

Modifications:

Pwr Sn = Load (95/65) (75/55)

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

BFB = Burpees

Supplemental

1a) 3×5 Behind the Neck Push Press

– Rest 60 seconds, Jerk Grip, @ 70% heaviest set of 5RM

1b) 3×5 Barbell Bent Over Row

– Rest 60 seconds, @ 70% of heaviest set of 5RM

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

Behind the Neck Push Press (5-5-5)

Bent Over Row (5-5-5)