Crossfit Pushin Weight - CrossFit
Warm-up
800M Run
2 Rounds:
7x Snatch High Pulls
7x Muscle Snatch
7x Overhead Squats
7x Snatch Balance
Weightlifting
5 sets of the following complex:
•2x Hi-Hang Snatch
•2x Hang Snatch
•2x Squat Snatch
•2x Overhead Squat
-Rest 2-3:00 between sets
-Working weight each set
High-Hang Snatch
Hang Snatch
Squat Snatch
Overhead Squat
Metcon
3 Rounds: 5:00 Clock
•1:00 ME AB Cals
Remaining Time AMRAP
•2x Power Snatch
•4x Burpee Box Jump Overs
•6x Power Clean
-Rest 1:00 Between Rounds
Metcon (3 Rounds for calories)
3 Rounds:
•1:00 Max Effort Assault Bike Calories
Metcon (AMRAP - Rounds and Reps)
3 Rounds: AMRAP 4:00
•2x Power Snatch (165/115)
•4x Burpee Box Jump Overs (30/24)
•6x Power Clean (165/115)
Scaling Options:
Pwr Sn = Load
BBxJO = Height/Burpees
Pwr Cl = Load