Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Snatch Pulls
5x Muscle Snatch
5x Overhead Squat
:20-:30 Handstand Hold
5x Squat Snatch
5x Snatch Balance
5x Sotts Press
10x Shoulder Taps (5 Per)
Weightlifting
Every 2:30 for 15:00 (6 Sets)
1x Squat Snatch + Hang Squat Snatch + Snatch Balance
*Working Weight
Snatch Complex
Metcon
Metcon (AMRAP - Reps)
AMRAP 13:00
1x Deadlift (275/185)
50' Handstand Walk
2x Deadlift (275/185)
50' Handstand Walk
3x Deadlift (275/185)
50' Handstand Walk
....continue by 1's until cap.
50' HSW = 1 Rep
Scaling Options:
DL = Load (225/155) (185/125)
HSW = Distance / 5x Wall Climbs