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
:10 Ring Support Hold (T & B)
Weightlifting
Every 2:00 for 12:00 (6 Sets)
1x Power Snatch
1x Hang Power Snatch
2x Snatch Balance
*Working Weight
Power Snatch (1-1-1-1-1-1)
Hang Power Snatch (1-1-1-1-1-1)
Snatch Balance (2-2-2-2-2-2)
Metcon
Metcon (Time)
4 Rounds:
20x Ring Dips
15x Calorie Row
10x C&J (135/95)
*18:00 Time Cap
Scaling Options:
R. Dips = Bar Dips
Row = Calories
C&J = Load