Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Snatch Pulls
5x Muscle Snatch
5x Overhead Squat
5x Power Snatch
5x Snatch Balance
10x Calorie Row
10x Arch to Hollow Swings
Weightlifting
Every 2:00 for 12:00 (6 Sets)
1x Snatch Pull
2x Power Snatch
1x Snatch Balance
*Working Weight
Snatch Pull (1-1-1-1-1-1)
Power Snatch (2-2-2-2-2-2)
Snatch Balance (1-1-1-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
21x Calorie Row
15x Toes to Bar
9x Clean & Jerks (155/105)
Scaling Options:
Row = Calories
TTB = Leg/Knee Raises
C&J = Load