Crossfit Pushin Weight - CrossFit
Warm-up
7x Kip Swings 7x Snatch Pulls
3x Inch Worms 7x Muscle Snatch
10x Dislocates 7x Overhead Squats
5x Toes to Bar 7x Squat Snatch
Weightlifting
Alternating EMOM for 11:00 of:
O: 3x Snatches (Touch 'N' Go Sets) - @ 60% of 1RM for all sets
E: 7x Bar Facing Burpees
*Note: Deload
Snatch (3-3-3-3-3-3)
Bar Facing Burpee (7-7-7-7-7)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00:
21x Deadlifts (185/125)
21x Toes to Bar
21x Calorie Bike
Modifications:
Reps = 18's / 15's / 12's
DL = Load (155/105) (135/95)
TTB = Leg/Knee Raises
Bike = Ski / Row
Supplemental
1a) 3x8 Shoulder Press
-Rest 60 seconds, @ 75% of heaviest set of 8
1b) 3x8 Strict Pull-Ups
-Rest 60 seconds, as fast 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.