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11/22/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

300M Row

3x Front Squats*

5x Cossack Squats (Per)

*Working Weight

Weightlifting

Front Squat

20:00 to establish a 1RM Front Squat.

*Note: Work to a single around 90-95%, then perform a “walk out” with roughly 5% more load than you will attempt for a PR. All you need to do is load the bar with a heavier weight, walk out of the rack with it, set as if you are going to make an attempt, and simply bend your knees (like a small dip for a jerk). This should prime the CNS for a lesser weight 1RM attempt.

Metcon

Metcon (Time)

5 Rounds:

Row 500m

15x Thrusters (95/65)

Rest 1:1
*20:00 Time Cap

Modifications:

Row = Distance (Sub 2:00 effort)

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