7/5/2017

karasilva
Tuesday, July 4, 2017 - 23:00

Crossfit Pushin Weight - CrossFit


Warm-up


2 Rounds:

250M Ski Erg

10x PVC Dislocates

10x PVC Overhead Squats

10x Arch to Hollow Swings

10x Doubles / DU Attempts

Weightlifting


5 Sets of the following complex:

2x Hi-Hang Snatch

2x Overhead Squat

-Rest 2-3:00 between sets

High-Hang Snatch (2-2-2-2-2)

Overhead Squat (2-2-2-2-2)

Metcon

Metcon (Time)


21-18-15-12-9

Toes to Bar

50-40-30-20-10

Double-Unders
12:00 Time Cap

Scaling Options:

TTB = Hanging Leg/Knee Raises

DU = 2x Singles + 5 Burpees