Crossfit Pushin Weight - CrossFit
Warm-up
:30 Jump Rope 7x Snatch Pulls
10x RKB Swings 7x Muscle Snatch
5x Wall Balls. 7x Overhead Squats
5x Dislocates 7x Squat Snatch
Weightlifting
EMOM for 11:00 of:
O: 5, 5, 3, 3, 1, 1 Snatches (Touch & Go)
- beginning @ 60% of 1RM, build to a heavy single
E: 20x Double-Unders
- :30 Practice
Note: These are Full (Squat) Snatches
Snatch (5-5-3-3-1-1)
Double-Unders (20-20-20-20-20)
Metcon
Metcon (AMRAP - Reps)
2:00 ME Double Unders
~No Rest~
3:00 ME Wall Balls (20/14)
~Rest 2:00~
3:00 ME KBS (53/35)
~No Rest~
2:00 ME Double-Unders
Modifications:
DU = Attempts / Singles
WB = Load / Height
KBS = Load / Russian
Supplemental
1a) 3X8 Shoulder Press
-Rest 60 seconds, work to a near 8RM
1b) 3X8 Strict Weighted Pull-Ups
-Rest 60 seconds, the goal is to use as much weight as will allow at least 8 UB reps (if the athlete cannot perform strict pull-ups they may use assistance, but make it difficult)
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.