Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Front Squats*
10x Barbell Internal Rotations
5x Pistol Progressions (Per)
10x Scapular Pull-Ups
5x Hang Muscle Snatch*
*Working Weight
Weightlifting
1a) 3x10 Front Squats
- Work to a heavy set of 10
- Try to go a little heavier than last week
- Rest 1:00
1b) 3x10 Tempo Ring Rows
- Feet elevated to height of rings, or floor
- 3 counts up, top, down, and at bottom
- To be completed using the tempo
- Rest 1:00
Front Squat (10-10-10)
Tempo Ring Rows (10-10-10)
Metcon (Time)
3 Rounds:
50x Pistols
21x Chest to Bar Pull-Ups
14x Hang Power Snatch (115/75)
*20:00 Time Cap
Modifications:
Pistols = Reps / Goblet Squat (53/35)
CTBPU = Pull-Ups / Ring Rows
HPS = Load (95/65) (75/55)