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9/30/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

:30 Jump Rope 7x Snatch Pulls

10x RKB Swings 7x Muscle Snatch

5x Wall Balls. 7x Overhead Squats

5x Dislocates 7x Squat Snatch

Weightlifting

EMOM for 11:00 of:

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

– beginning @ 60% of 1RM, build to a heavy single

E: 20x Double-Unders

– :30 Practice

Note: These are Full (Squat) Snatches

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

Double-Unders (20-20-20-20-20)

Metcon

Metcon (AMRAP – Reps)

2:00 ME Double Unders

~No Rest~

3:00 ME Wall Balls (20/14)

~Rest 2:00~

3:00 ME KBS (53/35)

~No Rest~

2:00 ME Double-Unders
Modifications:

DU = Attempts / Singles

WB = Load / Height

KBS = Load / Russian

Supplemental

1a) 3X8 Shoulder Press

-Rest 60 seconds, work to a near 8RM

1b) 3X8 Strict Weighted Pull-Ups

-Rest 60 seconds, the goal is to use as much weight as will allow at least 8 UB reps (if the athlete cannot perform strict pull-ups they may use assistance, but make it difficult)

*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 (8-8-8)

Weighted Strict Pull-Ups (8-8-8)