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7/2/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Cleans

5x Front Squats

5x Squat Cleans

5x Strict Press

5x Push Press

5x Split Stance Strict Press

5x Split Jerk

Weightlifting

Every 2:00 for 12:00

•3x Squat Cleans

•1x Split Jerk

*Working Sets

Squat Clean

Split Jerk

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:00

Ascending Rep Scheme

1-1-1, 2-2-2, 3-3-3, etc.

•Front Squat (225/155)

•Ring Dips

•Calorie Ski
Scaling Options:

FS = Load

R. Dips = Bar

Cal Ski = Nah