Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Snatch Pulls
5x Muscle Snatch
5x Overhead Squat
5x Snatch Balance
5x Sotts Press
5x Squat Snatch
5x Scap Pull-ups
5x Ring Rows
Weightlifting
Every 1:30 for 12:00
Odd: 3x Snatch Pull + 1x Hang Power Snatch
Even: 6x Chin-Ups
*Working Weight
Snatch Pull (3-3-3-3-3)
Hang Power Snatch (1-1-1-1-1)
Chin-Ups (6-6-6-6)
Metcon
Metcon (Time)
B-I: 800M Run
5 Rounds:
10x Deadlifts (185/125)
10x Box Jumps (24/20)
C-O: 800M Run
18:00 Time Cap
Scaling Options:
Run = Distance
DL = Load (155/105) (135/95)
BxJ = Height