Crossfit Pushinw8 - CrossFit
Warm-up
30x Calorie Row
20x Wall Balls (20/14)
30' Duck Walk
10x Hang Snatch*
10x Overhead Squat*
10x Sotts Press*
30'Duck Walk
*Empty Barbell
Weightlifting
5 Sets of the Following Complex:
1x Hang Snatch
2x Snatch
*Focus on Full Squat Depth
Hang Snatch (1-1-1-1-1)
Snatch (2-2-2-2-2)
Metcon
Metcon (20 Rounds for reps)
EMOM 20:00
Min 1: 20x Wall Balls (20/14)
Min 2: 15x Calorie Row
Min 3: 10x Snatch (95/65)
Min 4: Rest
Scaled Options:
Wall Ball = Load
Cal Row = Calories
Snatch = Load
*Focus on :40-:45 of Work with a :15-:20 Transition.
**Rounds 4-8-12-16-20 are Rest Rounds