Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Plank to Pillar Push-Ups
10x Squat Tuck Jumps
10x Dislocates with Lunges
3 Rounds: Snatch Grip
5x Deadlifts
5x Hang Muscle Snatch
5x Overhead Squats
Metcon
Metcon Format
AMRAP 10:00
- Rest 5:00
AMRAP 10:00
- Rest 5:00
AMRAP 10:00
Scaling Options:
Muscle-Ups = Ring Dips
OHS/Sqt Sn/Pwr Sn = 45-50% 1RM Sn
Double-Unders = Singles + Burpees
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
5x Muscle-Ups
10x Overhead Squats (125/85)
30x Double-Unders
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
4x Muscle-Ups
8x Squat Snatch (125/85)
60x Double-Unders
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
3x Muscle-Ups
10x Power Snatch (125/85)
90x Double-Unders
Midline
Plank Hold (3x 1:00)
3x 1:00 Plank Hold
*Rest As Needed
**Add Weight if Capable