Crossfit Pushin Weight - CrossFit
Warm-up
:30 Jump Rope 7x Snatch Pulls
5x Sumo Inch Worms 7x Muscle Snatch
:30 Jump Rope 7x Overhead Squats
5x Inch Worms 7x Squat Snatch
Weightlifting
Alternating EMOM for 11:00:
O: 5,3,3,1,1,1 Snatches (Touch & Go reps)
- Begin @ 60% of 1RM and work to a heavy single for the day
E: 7x Bar Facing Burpees
*Note: The 5,3,3,1,1,1 correspond to the rep counts for each of the 6 sets. There will be 6 sets of Snatches and 5 sets of Bar Facing Burpees
Snatch (5-3-3-1-1-1)
Bar Facing Burpee (7-7-7-7-7)
Metcon
Metcon (Time)
25x Power Cleans (155/105)
75x Double-Unders
25x Shoulder to Overhead (155/105)
75x Double-Unders
25x Front Squats (155/105)
75x Double-Unders
*15:00 Time Cap
Modifications:
Bar = Load (135/95) (115/80) (95/65)
DU = 200x Singles
Supplemental
1a) 3x5 Shoulder Press
-Rest 60 seconds, work to a near 5RM
1b) 3x5 Strict Weighted Pull-Ups
-Rest 60 seconds, use as much weight 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.