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9/20/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Snatch Balance

5x Sotts Press

200M Run

Weightlifting

Squat Snatch

20:00 to establish a 1 Rep Max squat Snatch.

Metcon

Metcon (Time)

4 Rounds:

200M Run

10x Toes to Bar

10x Hang Power Snatch (115/75)

*15:00 Time Cap
Scaling Options:

Run = Distance / 250M Row

TTB = Hanging Leg/Knee Raises

HPS = Load (95/65) (75/55)

9/19/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

3x Front Squats (50/70%)

5x Strict Push-Ups

7x Arch to Hollow Swings

3x Front Squats (60/80%)

5x Pull-Ups (Strict/Jumping)

7x Scapular Push-Ups

Weightlifting

Front Squat

3×2 Front Squat @ 90% of 1RM.

-Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

40x Air Squats

20x Push-Ups

10x Strict Pull-Ups
Scaling Options:

Sqts = Reps (25-40)

PsU = Kneeling/Elevated

PU = Reps / Strict w/ Band

9/18/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Box Jumps

15-20x Doubles/Singles

Weightlifting

Squat Clean

20:00 to establish a 1 Rep Max Squat Clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

•25x Double-Unders

•15x Box Jump Overs (24/20)

•5x Power Cleans (185/125)
Scaling Options:

DU = Singles + 5x Burpees

BxJO = Height

Pwr Cl = Load (155/105) (135/95)

9/16/2017

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Crossfit Pushin Weight – CrossFit

Metcon

Metcon (30 Rounds for reps)

Every Minute on the Minute 30:00

Min 1: 15x Toes to Bar

Min 2: 15x Push Press (95/65)

Min 3: 15/12x Calories AB

Min 4: 10x Dumbbell Snatch (50/35)*

Min 5: 15x GHD Sit-Ups

Min 6: Rest

*10 Per Arm
Scaling Options:

TTB = Hanging Leg/Knee Raises

PP = Load (75/55) (65/45)

AB Cal = Calories (12/10) (10/8)

DB Sn = Load (35/20) (20/10)

GHDSU = Reps (12-10) / Ab Mat SU

9/15/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

200M Run

10x Arch to Hollow Swings

10x Russian KB Swings

10x Goblet Squats (70/53)

Weightlifting

1 1/4 Front Squat (6-6-6-6-6)

5×8 1 1/4 Front Squats

-Start @ 40-45% of 1RM

-Working Sets

-Rest 2:30 between sets

Metcon

Metcon (Time)

3 Rounds:

800M Run

12x Chest to Bar Pull-Ups

6x Deadlifts (275/185)

*20:00 Time Cap
Scaling Options:

Run = 1,000M Row / 50x Cal AB

CTBPU = PU / Jumping PU

DL = Load (255/175) (225/125)

9/13/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Snatch Balance

5x Sotts Press

5x Ski Erg Cal

Weightlifting

Squat Snatch

15:00 to establish a 5 rep max squat snatch, all Reps are to be Touch & Go.

Metcon

Metcon (Time)

50x Calorie Ski Erg

30x Thrusters (135/95)

10x Strict Chest to Bar Pull-Ups
Scaling Options:

Cal Ski = Calories (Sub 3:00)

Thrusters = Load

StCTBPU = Strict Pull-Ups/Bands

9/12/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

2x Front Squats (50/70%)

3x Inch Worms

5x Box Jumps (24/20)

2x Front Squats (60/80%)

3x Lateral Step-Ups (Per)

5x Push-Ups

Weightlifting

Front Squat

5×1 Front Squat @ 90% of 1RM.

-Rest 2:00 between sets.

Metcon

Metcon (Time)

5 Rounds:

200M Run

10x Burpees to Target (6″)

10x Box Jumps (24/20)

-2:00 Rest Between Rounds
Scaling Options:

Run = Distance (Sub 1:00)

BtT = Burpees

BxJ = Height

9/11/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Thrusters

5x Ring Dips

Weightlifting

Squat Clean

15:00 to establish a 5 rep max squat clean, all Reps are to be Touch & Go.

Metcon

Metcon (Time)

3 Rounds:

•500M Row (Sub 2:30)

•20x Wall Balls (20/14)

•10x Ring Dips
Scaling Options:

Row = Distance

WB = Load

Dips = Bar/Box/Push-Ups

9/9/2017

By: 0

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (Time)

Teams of 2:

50x Bar Facing Burpees

10x Ring Dips

10x Push Press (115/75)

40x Bar Facing Burpees

15x Ring Dips

15x Push Press

30x Bar Facing Burpees

20x Ring Dips

20x Push Press

20x Bar Facing Burpees

25x Ring Dips

25x Push Press

10x Bar Facing Burpees

30x Ring Dips

30x Push Press

9/8/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

10x Box Jump (20/14)

Weightlifting

Every :90 for 9:00 perform 4x Touch ‘N’ Go Squat Snatch

-Working Sets

-7 Sets Total

Squat Snatch (4-4-4-4-4-4-4)

Metcon

Metcon (Time)

21-15-9-6-3

Deadlift (225/155)

Box Jump (24/20)
Scaling Options::

DL = Load (185/125) (155/105)

BxJ = Height