Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x T Push-Ups (Per)
10x Scap Pull-Ups
5x 1-Arm DB Upright Row*
10x Scap Push-Ups
5x Banded Pull-Aparts (Overhead Grip)
200m Run
*Working Weight
Weightlifting
1) 3x10 Bench Press
- Work to a heavy set of 10
- Try to go heavier than last week
- Rest 1:00
2) 3x10 Strict Weighted Pull-Ups
- Use a load/band 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 (AMRAP - Rounds and Reps)
AMRAP 15:00
Run 400M
20x Ring Dips
20x Alternating Dumbbell Snatches (70/50)
*Every 100m = 1 Rep, 400m = 4 Reps.
Modifications:
Run = Distance / Row / Ski / Bike
Dips = Matador / Parallette
DB Sn = Load (50/35) (35/20)
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
- @ 100% 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.