Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Snatch Pulls
5x Muscle Snatch
5x Overhead Squat
5x Snatch Balance
5x Sotts Press
5x Squat Snatch
5x Scap Pull-ups
5x Ring Rows
Weightlifting
Every 1:30 for 12:00
Odd: 3x Snatch Pull
Even: 6x Strict Chest to Bar Pull-Ups
*Working Weight
Snatch Pull (3-3-3-3-3)
Strict Chest to Bar Pull-Ups (6-6-6-6)
Metcon
Metcon (Time)
3 Rounds:
15x Hang Power Snatch (95/65)
15x Burpee Over Bar
**Starting at 00:00, every 5min: 400m run**
20:00 time cap
Scaling Options:
Run = Distance
HPS = Load
BoB = Burpees