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8/23/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

10x Strict Push-Ups

Weightlifting

Every :90 for 9:00 Perform 2x Touch ‘N’ Go Squat Snatch

-Working Sets

-7 Total Sets

Squat Snatch (2-2-2-2-2-2-2)

Metcon

Metcon (3 Rounds for reps)

3 Rounds: AMRAP 8:00

800M Run

30x Overhead Squats (45/35)

20x Ring Dips

-Rest 4:00, Record Rounds + Reps from each AMRAP
Scaling Options:

Run = Distance

OHS = Load / Front Squat

RD = Parallettes / Box

8/22/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x BB Int Rotations (per)

5x Strict/Jumping PU

Weightlifting

Every :90 for 9:00 perform 2x Touch ‘N’ Go Squat Cleans

-Working Sets

-7 Sets Total

Squat Clean (2-2-2-2-2-2-2)

Metcon

Metcon (Time)

5 Rounds:

4x Burpee Bar Muscle-Ups

8x Hang Power Cleans (155/105)

12x Front Squat (155/105)
*15:00 Time Cap

Scaling Options:

BBMU = CTB / Pull-Up

HPC = Load (135/95) (115/75)

FS = Load (135/95) (115/75)

*One Bar, One Load

8/21/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

3x Front Squats (45/65%)

10x Arch to Hollow Swings

:30 Bike

3x Front Squats (55/75%)

10x DB Upright Rows (20/10) (Per)

:30 Jump Rope (Doubles/Singles)

Weightlifting

Front Squat

5×3 Front Squat @ 80% of 1RM.

-Rest 2:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds : AMRAP 4:00

10x Assault Bike Calories

10x Alternating DB Snatch (50/35)

10x Toes to Bar

24x Double-Unders

-Rest 1:00, pick up where you left off on the previous AMRAP.
Scaling Options:

AB Cal = Calories

DB Sn = Load

TTB = Leg/Knee Raises

DU = Singles + 5x Burpees

8/19/2017

By: 0

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (Time)

Teams of 2:

3 Rounds:

100x Double-Unders

30x Deadlifts (225/155)

-Rest 2:00

3 Rounds:

750M Ski Erg

20x Dips

-Rest 2:00

3 Rounds:

50x Assault Bike Calories

10x Strict Pull-Ups
Scaling Options:

DU = Singles + 15x Burpees

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

Erg = Distance (650M/550M)

RD = Bar/Paralletes/Box

AB = Calories (40/30)

SPU = Reps (7/5)

8/18/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

200M Run

10x Lunges w/ Dislocate

5x Strict Press (Empty Bar)

10x Banded Pull Aparts (Over & Underhanded)

Weightlifting

Push Press (3-3-3-3-3)

5×3 Push Press

-Working Sets

-Rest 1:00 b/t exercises

Double Kettlebell Front Rack Lunge (8-8-8-8)

4×8 Dbl KB F.R. Lunge

-Working Sets

-Alternating Legs

-Rest 1:00 b/t exercises

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20:00 Time Cap

Scaling Options:

Run = Distance (200m, 300m)

OHS = Load (75/55, 65/45)

8/16/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Jump Squats (No Bar)

:30 Jump Rope

Weightlifting

EMOM 10:00

•1x Squat Clean

•1x Front Squat

-Start at 45% of 1RM Squat Clean.

-Add 5-10# total after each successful attempt.

-Only increase weight if you make the attempt.

Squat Clean

Front Squat

Metcon

Metcon (Time)

5 Rounds:

5x Deadlifts (315/225)

15x GHD Sit-Ups

25x Double-Unders

*15:00 Time Cap
Scaling Options:

DL = Load

GHDSU = Reps/AMSU

DU = Singles + 5x Burpees

8/15/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

3x Inchworms

5x Front Squats (45/55/65%)

10x Ring Rows

5x Lateral Step-Ups (5x Each, 24/20)

Weightlifting

Front Squat (3-3-3-3-3)

5×3 FS @ 75% of 1RM

-Rest :90-2:00 between sets

Metcon

Metcon (Time)

Buy In: 12x Power Snatch (135/95)

2 Rounds:

4x Burpee Bar Muscle-Ups

8x Overhead Squats (135/95)

12x Box Jump Overs (30/24)

Cash Out: 12x Thrusters (135/95)
Scaling Options:

Pwr Sn = Load

BBMU = Burpee Pull-Ups

OHS = Load

BxJO = Height

Thruster = Load

*One Bar, One Weight

8/14/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

•5x Snatch High Pulls

•5x Muscle Snatch

•5x Overhead Squat

•5x Snatch Balance

•10x Arch to Hollow Swings

Weightlifting

EMOM 10:00

•1x Squat Snatch

•1x Overhead Squat

-Start at 45% of 1RM Squat Snatch.

-Add 5-10# total after each successful attempt.

-Only increase weight if you make the attempt.

Squat Snatch

Overhead Squat

Metcon

Metcon (Time)

5-10-15-20-25

•Assault Bike Calories

25-20-15-10-5

•Pull-Ups

*15:00 Time Cap
Scaling Options:

AB Cal = Reps

*3-6-9-12-15

PU = Reps / JPU /Rows

*15-12-9-6-3

8/11/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

12/8x Cal Assault Bike

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Thrusters

Weightlifting

Squat Clean

15:00 to Establish a 1 Rep Max Squat Clean

-Rest As Needed Between Sets

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Scaling Options:

Pwr Cl = Load

F. Squat = Load

Jerks = Load

PU = Reps/Jumping