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
~then~
10x Scapular Pull-Ups
5x Samson Lunges (Per)
10x Arch to Hollow Swings
Weightlifting
Every 1:30 for 6:00 (5 Total Sets):
3x T&G Power Cleans & Jerks
- @ 70% of 1RM
Clean and Jerk (3-3-3-3-3)
Metcon
Metcon (Time)
3x Power Snatches (115/75)
6x Overhead Squats (115/75)
9x Bar Facing Burpees
6x Power Snatches
9x Overhead Squats
12x Bar Facing Burpees
9x Power Snatches
12x Overhead Squats
15x Bar Facing Burpees
12x Power Snatches
15x Overhead Squats
18x Bar Facing Burpees
15x Power Snatches
18x Overhead Squats
21x Bar Facing Burpees
*15:00 Time Cap
Modifications:
Pwr Sn = Load (95/65) (75/55)
OHS = Load (95/65) (75/55)
BFB = Burpees
Supplemental
1a) 3x5 Behind the Neck Push Press
- Rest 60 seconds, Jerk Grip, @ 70% heaviest set of 5RM
1b) 3x5 Barbell Bent Over Row
- Rest 60 seconds, @ 70% of heaviest set of 5RM
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.