Announcements
-Please get T-shirt order in by this Wednesday for the Fall Brawl. (see concierge or link in CFPW8 familia fb page).
-Wednesday will also be the last day to sign up your team for the FALL BRAWL. Let a coach know if you want to compete but don't have a partner. We can help:)
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls. 5x Strict Press
5x Muscle Clean 5x Push Press
5x Power Clean 5x Push Jerk
Weightlifting
Every 2:00 for 10:00 (5 Total Rounds):
3 T&G Power Cleans + 2 Push Jerks - begin @ 75% of 1RM Power Clean
-Working Weight
Note: Reps are Unbroken, if 75% is too heavy lighten the starting weight.
Power Clean (3-3-3-3-3)
Push Jerk (2-2-2-2-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP:
7x Power Snatches (115/80)
14x Overhead Squats (115/80)
21x Bar Facing Burpees
Modifications:
Pwr Sn = Load (95/65) (75/55)
OHS = Load (95/65) (75/55)
BFB = Burpees