Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:30 Handstand Hold
:30 Bike
:30 Jump Rope
:30 Ski
2 Rounds:
5x Snatch Grip Deadlifts
5x Hang Muscle Snatch
5x Hang Power Snatch
5x Overhead Squats
Weightlifting
Every 2:30 for 15:00
-Perform 1x Hang Power Snatch + 3x Overhead Squats
-Working Sets
Hang Power Snatch
Overhead Squat
Metcon
Metcon (Time)
7 Rounds:
50' Handstand Walk
35x Double-Unders
20x Goblet Squats (53/35)
20:00 Time Cap
Scaling Options:
HSW = Distance / Wall Climbs
DU = Reps / 30x Singles + 5x Burpees
Gob Sqt = Load / Air Squat