Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Sn Deadlifts
5x Muscle Snatch
7x Scapular Pull-Ups
5x Overhead Squats
5x Sotts Press
7x Arch to Hollow Swings
Metcon
Finesse (Time)
10x Snatch (185/125)
32x Chest to Bar Pull-Ups
12x Snatch (165/115)
24x Chest to Bar Pull-Ups
14x Snatch (135/95)
18x Chest to Bar Pull-Ups
16x Snatch (115/75)
10x Chest to Bar Pull-Ups
18x Snatch (95/65)
**All snatches are squat snatches**
Scaling Options:
Snatch = Load
CTB = Pull-Ups / Jumping / Ring Rows
Skill
Spend 10:00-15:00 practicing on a skillset.