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8/21/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Squat Snatch

5x Snatch Balance

5x Sotts Press

Weightlifting

Every :90 for 9:00

•1x Squat Snatch

•1x Snatch Balance

*@ 90% of 7/31 Snatch

Squat Snatch

Snatch Balance

Metcon

Metcon (Time)

3 Rounds:

50x Double-Unders

30x Wall Balls (20/14)

10x Power Cleans (185/125)
15:00 Time Cap

Scaling Options:

DU = 100x Singles + 5x Burpees

WB = Load / Height

Cleans = Load

8/20/2019

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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 :90 for 9:00

•1x Squat Clean

•1x Split Jerk

*@ 90% of 7/30 C&J

Squat Clean

Split Jerk

Metcon

Metcon (5 Rounds for time)

Every 4:00 for 20:00

200M Run

15x Toes to Bar

10x Burpee Box Jump Overs
Scaling Options:

Run = Distance / Row

TTB = Leg / Knee Raises

BBxJO = Height / Step-Overs

8/19/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Walking Lunges (Per)

10x Scapular Pull-Ups

15x KB Swings*

10x Kip Swings (Rings/Bar)

5x Shoulder Taps (Per)

Weightlifting

Every 3:00 for 15:00

6x Weighted Strict Pull-Ups

8x Front Foot Elevated Reverse Lunges*

*Per Leg

-Working Sets

Weighted Pull-ups

Front Foot Elevated Reverse Lunges

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling Options:

MU = CTB / Pull-Ups / Rows

HSPU = Elevated / Hand Release

KBS = Load (53/35) (44/26)

8/16/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Shoulder Taps (Per)

7x Arch to Hollow Swings

5x DB OH / FS Squats (Per)

3x PU / CTB / BMU

5x Handstand Push-Ups

Metcon

Lock and Load (Time)

6 Rounds:

6x Bar Muscle-Ups

6x Deficit Strict Handstand Push-Ups (4″/2″)

12x DB OH Squat (6 Rt./6 Lt.) (70/50)
Scaling Options:

BMU = CTB / PU / Rows

D.St.HSPU = Strict / Kipping

OHS = Load / FS

Skill

Spend 10-15 minutes working on improvement.

Skill set, technique, mobilization, etc.

8/14/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Squat Snatch

5x Snatch Balance

5x Sotts Press

Weightlifting

Every :90 for 9:00

•1x Squat Snatch

•1x Snatch Balance

*@ 85% of 7/31 Snatch

Squat Snatch

Snatch Balance

Metcon

Metcon (Time)

4 Rounds:

8x Power Snatches (135/95)

12x Burpees Over Bar

16x Wall Balls (20/14)
20:00 Time Cap

Scaling Options:

Snatches = Load

BOB = Burpees

WB = Load/Height

8/13/2019

By: 0

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 :90 for 9:00

•1x Squat Clean

•1x Split Jerk

*@ 85% of 7/30 C&J

Squat Clean

Split Jerk

Metcon

Metcon (5 Rounds for time)

Every 5:00 for 25:00

20x Calorie Bike

20x Pull-Ups

20x GHD Sit-Ups
Scaling Options:

Reps = 15’s, 12’s, etc.

Cals = Calories

PU = Jumping / Rows

GHDSU = Ab Mat Sit-Ups

8/12/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x PVC Dislocates

10x Overhead Squats

5x Inchworms

10x Scap Pull-Ups

5x Thrusters

Weightlifting

Every 3:00 for 15:00

6x Overhead Squats

8-10x Single Arm Dumbbell Row*

*Per Arm

-Working Sets

Overhead Squat

Single Arm Dumbbell Row

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Time Cap 16:00

Scaling Options:

Thrusters = Load

RC = Reps / Up-Downs

8/10/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 3:

AMRAP 10:00

B-I: 100x Cal Bike

•15x Thrusters (95/65)

•5x Rope Climbs / Up-Downs

~Rest 2:00

AMRAP 10:00

B-I: 100x Calorie Row

•15x GHD Sit-Ups (Ab Mat)

•5x Handstand Push-Ups

~Rest 2:00

AMRAP 10:00

B-I: 100x Calorie Ski

•15x Burpees onto Plate (4″)

•5x Strict Pull-Ups

Fire Breather

Teams of 3:

AMRAP 10:00

B-I: 100x Cal Bike

•15x Thrusters (135/95)

•5x Rope Climbs

~Rest 2:00

AMRAP 10:00

B-I: 100x Calorie Row

•15x GHD Sit-Ups

•5x Deficit HSPU (4″/2″)

~Rest 2:00

AMRAP 10:00

B-I: 100x Calorie Ski

•15x Burpees onto Plate (4″)

•5x Bar Muscle-Ups

8/9/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

150M Row

5x DB Upright Rows (Per)

10x PVC Dislocates

5x Inchworms

10x Hang Power Snatch*

*Working Weight

Metcon

Tunnel (Time)

500M Row

75x Snatches (75/55)

500M Row
Scaling Options:

Row = Ski / Bike

Sn = Load (65/45) (55/35)

Midline

Hollow Hold

4 Rounds:

(1) :40 Hold / :20 Rest

(2) :30 Hold / :30 Rest

(3) :20 Hold / :40 Rest

Skill

Spend 10-15 minutes working on improvement.

Skill set, technique, mobilization, etc.

8/7/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Squat Snatch

5x Snatch Balance

5x Sotts Press

Weightlifting

Every :90 for 9:00

•1x Squat Snatch

•1x Snatch Balance

*@ 80% of 7/31 Snatch

Squat Snatch

Snatch Balance

Metcon

Metcon (Time)

100x Double-Unders

60x Handstand Pushups

20x Overhead Squats (135/95)

*Every 2:00 perform 7 Burpees, starting at 0:00
12:00 Time Cap

Scaling Options:

Doubles = Reps / 200 Singles

HSPU = Reps / Push-Ups

OHS = Load