Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Down & Up
5x Elbows High & Outside
5x Muscle Snatch
5x Overhead Squat
5x BTN Push Press
5x Snatch Balance
Weightlifting
Snatch (2-2-2-2-2-2-2)
7x2 Snatch
-Build to the heaviest double Snatch in 7 sets
-Rest :90 between sets
Metcon
Metcon (4 Rounds for reps)
EMOM 20:00
Min 1: 3x Snatch @ 70% of heaviest double
Min 2: 5x Strict Pull-Ups
Min 3: 7x Burpees Over Bar
Min 4: 10x GHDSU
Scaled Options:
Snatch = 70% of heaviest double
Pull-Ups = Band or Box Assisted
BOB = Burpees
GHDSU = Weighted AMSU
*Score is average number at each station throughout the EMOM.