Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•1:00 Bike (Arms Only)
•10x Hi-Hang Snatch (Empty Bar)
•10x Overhead Squats (Empty Bar)
•10x Arch to Hollow Swings
Weightlifting
5 Sets
2x High-Hang Snatch
1x Hang Snatch
-Rest 2:00 between Sets
High-Hang Snatch (2-2-2-2-2)
Hang Snatch (1-1-1-1-1)
Metcon
Metcon (Time)
5 Rounds:
400M Row
12x Hang Power Cleans (95/65)
10x Shoulder to Overhead (95/65)
8x Chest to Bar Pull-Ups
2:00 Rest Between Rounds
Scaling Options:
Row = Distance
HPC = Load
STO = Load
CTBPU = Pull-Ups/Jumping