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11/29/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Cossack Squats (Per)

:20 Handstand Hold

5x Back Squats*

10x Arch to Hollow Swings

5x Box Jumps**

5x PVC Dislocates

*Working Weight

**Working Height

Weightlifting

1a) Paused Back Squat: 2×8 @ 70%, 1×8 @ 75%, 1×5 @ 80%

­- 3 count pause in the bottom, percentage is based on lifetime 1RM -5%

– Rest 1:00

1b) 3×10 Unbroken Max Deficit HSPU

– largest deficit to complete 10 reps, kipping is allowed, this is practice for those who cannot perform deficit or HSPU

– Rest 1:00

*There are 4 sets of back squats, and 3 sets of HSPU. The sequence finishes with the final set of squats.

Paused Back Squat

Paused Back Squat

Paused Back Squat

Deficit Handstand Push-ups

Handstand Push-ups

Metcon

Metcon (Time)

5 Rounds:

14x Power Snatches (95/65)

14x Box Jumps (30/24)

14x Toes to Bar
*12:00 Time Cap

Modifications:

Pwr Sn = Load (75/55)

BxJ = Height (24/20)

TTB = Leg/Knee Raises