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9/13/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

2x Front Squats*

4x Back Squats*

:10 Dip Support Hold (Top/Bottom)

5x KB Clean & Jerk* (Per Arm)

*Working Weight

Weightlifting

Front Squat/Back Squat: 6X3/6 @ 90% (of max FS)

– Rest 2:00

Explanation: Complete 3 Front Squats @ 90% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 90% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Front Squat (3-3-3-3-3-3)

Front Squat (3-3-3-3-3-3)

Back Squat (6-6-6-6-6-6)

Metcon

Metcon (16 Rounds for reps)

4 Rounds:

:45 ME Single KB Clean & Jerk (R.H.) (53/35)

:15 Rest

:45 V-Ups

:15 Rest

:45 ME Single KB Clean & Jerk (L.H.) (53/35)

:15 Rest

:45 Ring Dips

:15 Rest
Modifications:

KB C&J = Load (44/26) (35/18)

V-Ups = Ab Mat Sit-Ups

Ring Dips = Bar Dips