Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Bench Press*
10x Scap Pull-Ups
5x Inchworms
10x PVC Dislocates
5x Pull-Ups / Jumping / Banded
*Working Weight
Weightlifting
1) 3x8 Bench Press
- Work to a heavy set of 8
- Try to go heavier than last week
- Rest 1:00
2) 3x8 Weighted Strict Pull-Ups
- Use a load that will allow for at least 5 UB reps
- Rest 1:00
Bench Press (8-8-8)
Weighted Strict Pull-Ups (8-8-8)
Metcon
Metcon (Time)
Run 1 Mile
100 Bar Facing Burpees
10x Snatch (185/125)
*Time Cap 20:00
Modifications:
Run = Distance / Row / Ski / Bike
BOB = Burpees
Pwr Sn = Load (155/105) (135/95)
Supplemental
1) 5x3 Touch & Go Snatches
- work to a max for the complex
- rest exactly 60 seconds between sets
2) 2:00 Max Effort Snatches
- @ 90% of max from #1.
*All Snatches are to be Squat (aka "Full") Snatches
**Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.