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11/25/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

10x Barbell Internal Rotations (5x Per)

7x Behind the Neck Shoulder Press*

5x Bottoms Up KB Press (Per)*

3x Inch Worms

*Working Weight

Weightlifting

10:00 to Establish a 1RM Shoulder Press

Shoulder Press

Metcon

Metcon (Time)

30x Power Cleans (115/75)

30x Bar Facing Burpees

20x Power Cleans (135/95)

20x Bar Facing Burpees

10x Power Cleans (155/105)

10x Bar Facing Burpees

20x Muscle-Ups
*15:00 Time Cap

Modifications:

Pwr Cl = Load

BFB = Burpees

MU = CTB / Pull-Ups

Supplemental

1) 5×1 3-Position Snatch (high hang (power position aka hip), hang (at knee), “touch & go” from floor)

-work to a max for the complex, rest exactly 60 seconds between sets

2) 2:00 ME T&G Snatches (from floor) @ 90% 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.

3-Position Snatch (1-1-1-1-1)

Snatch