Crossfit Pushin Weight - CrossFit
Warm-up
200M Run 7x Snatch Pulls
7x Kip Swings 7x Muscle Snatch
3x Pull-Ups 7x Overhead Squats
5x Inch Worms 7x Hang Squat Snatch
Weightlifting
Alternating EMOM for 10:00 of:
Even - 3 Hang Snatches (just above the knee)
- beginning @ 60% of 1RM and working up to a near maximal final set
Odd - 20 Lateral Bar Hops
Note: This begins @ 0:00, therefore there will be 6 sets of Snatches and 5 sets of LBH.
Hang Snatch (3-3-3-3-3-3)
Lateral Bar Hops (20-20-20-20-20)
Metcon
Running Jackie (Time)
Run 1 mile
50x Thrusters (45/35)
30x Pullups
*15:00 Time Cap
Modifications:
Run = Distance
Thrusters = Load (35/15)
PU = Jumping / Rows