Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Snatch Grip Deadlift*
10x Ring Rows
30x Double-Unders
10x Scapular Pull-Ups
5x Hang Power Snatch*
*Working Weight
Strength
5x6 Weighted Pull-Ups*
-Rest :30-:45
4x10 Single Leg Glute Bridge
-Rest :90, Each Leg
*Working Weight
Weighted Pull-ups (6-6-6-6-6)
Single Leg Glute Bridge (10-10-10-10)
Metcon
Metcon (Time)
1 - 10x Hang Power Snatch (115/75)
*Perform 30 Double-Unders immediately following each set.
15:00 Time Cap
Scaling Options:
HPS = Load (95/65) (75/55)
DU = 30x Singles + 5x Burpees