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2/11/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/Double Under attempts

*Rope rotates in the opposite direction

~then~

AMRAP 4:00

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

5 Sets

2 Push Press + 1 Push Jerk + 1 Split Jerk

Push Press (2-2-2-2-2)

Push Jerk (1-1-1-1-1)

Split Jerk (1-1-1-1-1)

Metcon

Metcon (12 Rounds for reps)

EMOM 12:00

Min 1 – 7 Push Press then Max Push Jerks (115/75)

Min 2 – 5 Burpees then Double Unders*
*Task Priority

75 Single Unders

40 Double-Unders

40 Unbroken DU

Modifications:

Press = Load / Dumbbells

Burpee = Up-Downs

DU = Plate Hops