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9/6/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

2x Front Squats*

4x Back Squats*

10x Ring Swings (MU Only)

:10 Dip Support Hold (Top/Bottom)

20x Jump Rope (Doubles/Singles)

*Working Weight

Weightlifting

Front Squat/Back Squat: 6X3/6 @ 85% (of max FS)

– Rest 2:00

Explanation: Complete 3 Front Squats @ 85% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 85% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Front Squat

Back Squat

Metcon

Metcon (15 Rounds for reps)

5 Rounds

:40 ME Double-Unders

:20 Rest

:40 ME Muscle-Ups

:20 Rest

:40 ME Power Cleans (155/105)

:20 Rest
Scaling Options:

DU = Singles

MU = Ring/Bar Dips

Pwr Cl = Load (135/95) (115/75)