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12/3/2018

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Overhead Squats (PVC/Empty Bar)

7x Arch to Hollow Swings (Bar/Rings)

5x Sotts Press (PVC/Empty Bar)

10x DB Deadlifts (50/35/20/10)

7x Pull-Ups/Jumping/Rows

5x Strict Push-Ups

Weightlifting

Overhead Squat

15:00 to establish a 5RM Overhead Squat

Metcon

Go Deep (AMRAP – Reps)

AMRAP 12:00

6x DB Power Clean (50/35)

2**x Handstand Push-Ups

4x Ring Muscle-Ups

**Handstand Push-Ups Increase by x2 Each Round
Scaling Options:

DB Pwr Cl = Load (35/20) (20/10)

HSPU = Strict/Hand Release Push-Ups

RMU = Strict/CTB/Pull-Up/Jumping/Ring Rows