Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Scap Pull-Ups
5x T Push-Ups (Per)*
:30 Assault Bike (Legs Only)
10x Scap Push-Ups
5x Banded Pull-Aparts (Overhead Grip)
:30 Assault Bike (Legs Only)
Weightlifting
1) 3x10 Bench Press
- Work to a heavy set of 10
- Rest 1:00
2) 3x10 Strict Weighted Pull-Ups
- Use a load that will allow for at least 5 UB reps
- Rest 1:00
Bench Press (10-10-10)
Weighted Strict Pull-Ups (10-10-10)
Metcon
Metcon (Time)
3 Rounds:
35x Goblet Squat (70/53)
21x Chest to Bar Pull-Ups
14x Hang Power Cleans (135/95)
*15:00 Time Cap
Modifications:
Gob Sqt = Load (53/35)
CTB = Pull-Ups/Jumping/Rows
HPC = Load (115/75)
Supplemental
1) 5x5 Touch & Go Snatches
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Snatches
- @ 85% 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.