Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Bench Press*
10x Scap Pull-Ups
5x Pull-Ups / Ring Rows
10x Shoulder Taps (Per)
5x Banded Pull-Aparts (Overhand Grip)
10x Wall Balls
*Working Weight
Weightlifting
1) 3x8 Bench Press
- Work to a heavy set of 8
- Should be 5-15% heavier than sets of 10
- Rest 1:00
2) 3x8 Weighted Strict Pull-Ups
- Use a load that will allow for at least 5 UB reps
- Rest 1:00
Bench Press (8-8-8)
Weighted Strict Pull-Ups (8-8-8)
Metcon
Metcon (Time)
3x Rope Climbs
21x Chest to Bar Pull-Ups
35x Wall Balls (30/20)
2x Rope Climbs
35x Wall Balls (30/20)
21x Chest to Bar Pull-Ups
1x Rope Climb
*Time Cap 15:00
Modifications:
RC = Reps / Rope Up-Downs
CTBPU = Reps / PU / Rows
WB = Load (20/14)
Supplemental
1) 5x3 Touch & Go Snatches
- work to a max for the complex
- rest exactly 60 seconds between sets
2) 2:00 Max Effort Snatches
- @ 80% of max from #1.
*All Snatches are to be Squat (aka "Full") Snatches
**Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.