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5/13/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Power Clean

5x Strict Press

5x Push Press

5x Push Jerk

7x Arch to Hollow Swings

3x Inchworms

Weightlifting

Every 2:00 for 12:00 (6 Sets)

1x Power Clean

1x Hang Power Clean

2x Push Jerk

*Working Weight

Power Clean (1-1-1-1-1-1)

Hang Power Clean (1-1-1-1-1-1)

Push Jerk (2-2-2-2-2-2)

Metcon

Metcon (Time)

15-12-9-6-3

Toes to Bar

Deadlifts (275/185)

Burpees Over Bar
15:00 Time Cap

Scaling Options:

TTB = Reps ; Leg/Knee Raises

DL = Load (225/155) (185/125)

BOB = Burpees