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1/10/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Front Squats*

10x Scap Push-Ups

200m Row

10x Barbell Internal Rotations

5x Strict Press*

*Working Weight

Weightlifting

1a) 3×8 Front Squats

– Work to a heavy set of 8

– Should be 5-15% heavier than sets of 10

– Rest 1:00

1b) 3×8 Weighted Ring Rows

– Use a load that will allow for at least 5 UB reps

– Rest 1:00

Front Squat (8-8-8)

Weighted Ring Rows (8-8-8)

Metcon

Metcon (Time)

1000M Row

30x Thrusters (115/75)

500M Row

20x Thrusters (115/75)
*15:00 Time Cap

Modifications:

Row = Distance / Ski / Bike

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