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9/3/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

1 Rounds:

7x Clean Pulls. 7x Strict Press

7x Muscle Clean 7x Push Press

7x Front Squats. 7x Split Stance Press

7x Squat Cleans. 7x Split Jerk

Weightlifting

Alternating Every 1:30 for 12:00 of:

Even – 3 Hang Cleans (just above the knee) + 1 Jerk – beginning @ 60% of 1RM and working up to a heavy load (near maximal)

Odd – 10 TTB

Note: This begins @ 0:00, therefore there will be 5 sets of Clean & Jerks and 4 sets of TTB

Hang Clean

Split Jerk

Toes-To-Bar (10-10-10-10)

Metcon

Metcon (Time)

4 Rounds:

200m Plate Carry (45/25)

40x Lateral Plate Hops*

20x Pull-Ups
*Start beside plate, jump on

top, jump to othere side = 1 rep

20:00 Time Cap

Scaling Options:

Plate Carry = Unweighted

Lateral Plate Hops = Forward

PU = Jumping / Ring Rows