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11/4/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

:30 Jump Rope 7x Snatch Pulls

5x Sumo Inch Worms 7x Muscle Snatch

:30 Jump Rope 7x Overhead Squats

5x Inch Worms 7x Squat Snatch

Weightlifting

Alternating EMOM for 11:00:

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

– Begin @ 60% of 1RM and work to a heavy single for the day

E: 7x Bar Facing Burpees

*Note: The 5,3,3,1,1,1 correspond to the rep counts for each of the 6 sets. There will be 6 sets of Snatches and 5 sets of Bar Facing Burpees

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

Bar Facing Burpee (7-7-7-7-7)

Metcon

Metcon (Time)

25x Power Cleans (155/105)

75x Double-Unders

25x Shoulder to Overhead (155/105)

75x Double-Unders

25x Front Squats (155/105)

75x Double-Unders
*15:00 Time Cap

Modifications:

Bar = Load (135/95) (115/80) (95/65)

DU = 200x Singles

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)