Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Snatch Pulls
5x Muscle Snatch
5x Overhead Squat
5x Squat Snatch
5x Snatch Balance
10x AB Calories
10x Arch to Hollow Swings
Weightlifting
Every 1:30 for 12:00 (9 Sets)
1x Snatch Pull
1x Power Snatch
2x Snatch Balance
*Working Weight
Snatch Pull (1-1-1-1-1-1-1-1-1)
Power Snatch (1-1-1-1-1-1-1-1-1)
Snatch Balance (2-2-2-2-2-2-2-2-2)
Metcon
Metcon (3 Rounds for reps)
3 Rounds: 5:00 to Complete
20x AB Calories
20x Chest to Bar Pull-Ups
AMRAP DB Thrusters (50/35)
-Rest 1:00 between Rounds
*Score is total number of DB Thrusters.
Scaling Options:
AB Cals = Calories/1:15 Effort
C2B = PU/Jumping/Rows
DB Thrusters = Load