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6/26/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Power Snatch

5x Lateral Step-Ups (Per)

:10 Dip Support Hold (T&B)

Weightlifting

Every 2:00 for 12:00

•5x Power Snatch

*Working Sets

Power Snatch

Metcon

Metcon (Time)

3 Rounds:

15x Hang Power Cleans (95/65)

10x Box Jump Overs (24″/20″)

5x Muscle-Ups
10:00 Time Cap

Scaling Options:

HPC = Load

BJO = Height

MU = 2x Ring/Bar Dips

6/25/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Cleans

5x Power Cleans

5x Strict Press

5x Push Press

5x Push Jerk

200M Run

5x Inchworms

Weightlifting

Every 2:00 for 12:00

•5x Power Cleans

•3x Push Jerk

*Working Sets

Power Clean

Push Jerk

Metcon

It’s a Trap! (Time)

100x Burpees
200M Run to start, then again every 2 minutes.

Scaling Options:

Burpees = Reps

6/24/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

300M Row

10x Walking Lunges

5x Wall Balls

10x Arch to Hollow Swings

5x Strict Pull-Ups

Weightlifting

Every 3:00 for 15:00

6x Back Rack Lunges (Per)

8x Weighted Pull-Ups

-Working Sets

Back Rack Lunge

Weighted Pull-ups

Metcon

Metcon (Time)

4 Rounds:

500M Row

30x Wall Balls (20/14)

10x Chest to Bar Pull-Ups
20:00 Time Cap

Scaling Options:

Row = Distance

WB = Load / Height

CTBPU = PU / Jumping / Rows

6/22/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2/3:

150x Wall Balls

120x Burpees Over Bar

90x Front Squats (135/95)

60x Ring Dips

30x Push Press (135/95)

Fire Breather

Teams of 2/3:

150x Wall Balls (20/14)

120x Burpees Over Bar

90x Clean & Jerks (135/95)

60x Ring Muscle-Ups

30x Squat Snatch (135/95)

6/21/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Alternating Lunges (Per)

5x DB Push Press*

1:00 Assault Bike

5x Inchworms

10x Push-Ups

*Working Weight

Weightlifting

Every 3:00 for 15:00

6x Strict Handstand Push-Ups

8x Bulgarian Split Squats (Per)

*Working Weight

Strict Handstand Push-Ups (6-6-6-6-6)

Bulgarian Split Squat (8-8-8-8-8)

Metcon

Peer Pressure (Time)

30/20x Calorie Assault Bike

30x Devil Press (50/35)

30/20x Calorie Assault Bike

20x Devil Press (50/35)

30/20x Calorie Assault Bike

10x Devil Press (50/35)
15:00 Time Cap

Scaling Options:

AB = Calories (20/14)

Devil Press = Load (35/20)

https://youtu.be/PpexZbPjhI4

6/19/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Power Snatch

30x Jump Rope

15/12x Calorie Ski

Weightlifting

Every 2:00 for 12:00

•3x Power Snatch

*Working Sets

Power Snatch

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP:

Ascending Ladder

1, 2, 3, 4, etc.

•Deadlifts (275/185)

10, 20, 30, 40, etc.

•Double-Unders
Scaling Options:

Deadlifts = Load

Doubles = 2x Singles

6/18/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Cleans

5x Power Cleans

5x Strict Press

5x Push Press

5x Push Jerk

10x Arch to Hollow Swings

5x Inchworms

Weightlifting

Every 2:00 for 12:00

•3x Power Cleans

•2x Push Jerk

*Working Sets

Power Clean

Push Jerk

Metcon

Metcon (Time)

30-25-20-15-10

Toes to Bar

Push Press (95/65)

Box Jump (24/20)
20:00 Time Cap

Scaling Options:

TTB = Leg / Knee Raises

PP = Load

BxJ = Height

6/17/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

300M Row

10x Ring Rows

5x Cossack Squats (Per)

10x Scap Pull-Ups

5x Back Squats*

*Working Weight

Weightlifting

Every 3:00 for 15:00

6x Back Squats

8x Single Arm Rows (Per)

-Working Sets

Back Squat

Single Arm Dumbbell Row

Metcon

Metcon (4 Rounds for time)

Every 4:00 for 16:00

300M Row

20x Pull-Ups

10x Alt. Front Rack Lunges (135/95)
Scaling Options:

Row = Distance

PU = Reps / Jumping / Rows

FRL = Load

6/14/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x GHD Hip Extensions

5x Cuban Press (Per)

1:00 Assault Bike

5x Lateral Step-Ups (Per)

10x Push-Ups

Weightlifting

5×6 Glute Ham Raises

4×10 Single Arm DB Strict Press*

*Working Weight, 10x Per Arm

-Alternate Sets w/ :45-:60 Rest

Glute-Ham Raises (6-6-6-6-6)

Single Arm Dumbell Press (10-10-10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

24x Box Jump Overs (24/20)

12x Calories Assault Bike

6x Strict Handstand Push-Ups
Scaling Options:

BxJO = Height

AB Cal = Calories

StHSPU = Kipping / Elevated / Push-Ups

6/12/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Power Snatch

10x Arch to Hollow Swings

5x Inchworms

Weightlifting

Every 2:00 for 12:00

•2x Power Snatch

*Working Sets

Power Snatch

Metcon

Metcon (Time)

4 Rounds:

3x Clean and Jerks (225/155)

6x Bar Muscle-Ups

9x Burpees Over Bar
*10:00 Time Cap

Scaling Options:

C&J = Load

BMU = Reps / CTB / PU

BOB = Burpees