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9/11/2019

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Announcements

-Please get T-shirt order in by this Wednesday for the Fall Brawl. (see concierge or link in CFPW8 familia fb page).

-Wednesday will also be the last day to sign up your team for the FALL BRAWL. Let a coach know if you want to compete but don’t have a partner. We can help:)

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

Weightlifting

Every 2:00 for 10:00 (5 Total Rounds):

3 T&G Power Cleans + 2 Push Jerks – begin @ 75% of 1RM Power Clean

-Working Weight

Note: Reps are Unbroken, if 75% is too heavy lighten the starting weight.

Power Clean (3-3-3-3-3)

Push Jerk (2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

7x Power Snatches (115/80)

14x Overhead Squats (115/80)

21x Bar Facing Burpees
Modifications:

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

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

BFB = Burpees