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5/15/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Power Snatch

5x Snatch Balance

10x Calorie Row

:10 Ring Support Hold (T & B)

Weightlifting

Every 2:00 for 12:00 (6 Sets)

1x Power Snatch

1x Hang Power Snatch

2x Snatch Balance

*Working Weight

Power Snatch (1-1-1-1-1-1)

Hang Power Snatch (1-1-1-1-1-1)

Snatch Balance (2-2-2-2-2-2)

Metcon

Metcon (Time)

4 Rounds:

20x Ring Dips

15x Calorie Row

10x C&J (135/95)
*18:00 Time Cap

Scaling Options:

R. Dips = Bar Dips

Row = Calories

C&J = Load