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4/8/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Squat Clean

10x Scap Pull-Ups

Weightlifting

Every 1:30 for 12:00 (9 Sets)

Odd: 3x Clean Pulls + 1x Hang Squat Clean

Even: 10/7x Strict Pull-Ups

*Working Weight

Clean Pull (3-3-3-3-3)

Hang Clean (1-1-1-1-1)

Strict Pull-Ups (10/7-10/7-10/7-10/7)

Metcon

Metcon (Time)

4 Rounds:

12x Calorie Ski

8x Bar Muscle-Ups

4x Power Cleans (225/155)
15:00 Time Cap

Scaling Options:

Cal Ski = Calories

BMU = CTB/PU

Pwr Cl = Load

4/6/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2:

AMRAP 10:00

7x Thrusters

14x Pull-Ups

21x Calorie Bike

Rest 3:00

AMRAP 10:00

6x Deadlifts

12x Calorie Ski

18x Ab Mat Sit-Ups

Rest 3:00

AMRAP 10:00

12x Hand Release Push-Ups

24x DB Snatch

48x Double-Unders

Fire Breather

Teams of 2:

AMRAP 10:00

7x Thrusters (155/105)

14x Chest to Bar Pull-Ups

21x Calorie Bike

Rest 3:00

AMRAP 10:00

6x Power Cleans (225/155)

12x Bar Muscle-Ups

18x GHD Sit-Ups

Rest 3:00

AMRAP 10:00

12x Strict HSPU

24x DB Snatch (70/50)

48x Double-Unders

4/5/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Calorie Row

5x PVC Dislocates

10x Overhead Squats

5x Box Jumps

10x Ring Rows

Weightlifting

Overhead Squat (6-6-6-6-6)

5×6 Overhead Squat

*Working Weight

Single Arm Dumbbell Row (8-8-8-8)

4×8 Single Arm Dumbbell Row

*8 Per Arm

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP:

100x Calorie Row

80x Box Jump Overs (24/20)

60x Toes to Bar

40x Handstand Push-Ups

20x Front Squats (225/155)
Scaling Options:

Option 1: Reps

75-60-45-30-15

50-40-30-20-10

Option 2:

Cal Row = Cals

BxJ = Height /Step-Over

TTB = Leg/Knee Raises

HSPU = Push-Ups

FS = Load (185/125)

4/3/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Snatch Balance

5x Sotts Press

5x Squat Snatch

5x Scap Pull-ups

5x Ring Rows

Weightlifting

Every 1:30 for 12:00

Odd: 3x Snatch Pull

Even: 6x Strict Chest to Bar Pull-Ups

*Working Weight

Snatch Pull (3-3-3-3-3)

Strict Chest to Bar Pull-Ups (6-6-6-6)

Metcon

Metcon (Time)

3 Rounds:

15x Hang Power Snatch (95/65)

15x Burpee Over Bar

**Starting at 00:00, every 5min: 400m run**
20:00 time cap

Scaling Options:

Run = Distance

HPS = Load

BoB = Burpees

4/2/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Back Squats (40/50/60%)*

7x Scapular Pull-Ups

5x Wall Balls

7x Arch to Hollow Swings

*Based off 3/26/19

Weightlifting

Every 2:30 for 10:00

10x Back Squats

*@65% 5RM BS (3/26/19)

**5th Set @ 10:00 Mark

Back Squat (10-10-10-10-10)

Metcon

Metcon (Time)

30-25-20-15-10

•Calorie Bike

•Pull-Ups

•Wall Balls (20/14)
20:00 Time Cap

Scaling Option 1:

Reps = 21-18-15-12-9

Scaling Option 2:

Bike = Calories

PU = Jumping / Rows

WB = Load / Height

4/1/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Squat Clean

:10 Dip Support Hold (Top/Bottom)

Weightlifting

Every 1:30 for 12:00 (9 Sets)

Odd: 3x Clean Pulls + 1x Clean

Even: 10/7x Strict Ring Dips

*Working Weight

Clean Pull (3-3-3-3-3)

Clean (1-1-1-1-1)

Ring Dips (10/7-10/7-10/7-10/7)

Metcon

Metcon (Time)

6 Rounds:

9x Front Squats (155/105)

7x Burpees Over Bar

5x Ring Muscle-Ups
20:00 Time Cap

Scaling Options:

FS = Load

BOB = Burpees

RMU = Reps / Dips

3/30/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2:

AMRAP 9:00

36x Calorie Ski

18x Toes to Bar

9x Front Squats

-Rest 2:00

AMRAP 9:00

36x Calorie Bike

18x Pull-Ups

9x Push Press

-Rest 2:00

AMRAP 9:00

36x Calorie Row

18x Burpees Over Bar

9x Thrusters

Fire Breather

Teams of 2:

AMRAP 9:00

36x Calorie Ski

18x Toes to Bar

9x Front Squats (155/105)

-Rest 2:00

AMRAP 9:00

36x Calorie Bike

18x Chest to Bar Pull-Ups

9x Push Press (155/105)

-Rest 2:00

AMRAP 9:00

36x Calorie Row

18x Burpees Over Bar

9x Thrusters (155/105)

3/29/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:Cindy

5 Pull- Ups / Jumping/ Ring Rows

10 Push-Ups/ Knees/ Elevated

15- Air Squats

Weightlifting

Front Rack Lunge (6-6-6-6-6)

5×6 Front Rack Lunge

*6 Reps Per, Alternate Legs

Gymnastics

Strict Pull-Ups (10-10-10-10)

4×10 Strict Pull-Ups

*Unbroken Sets, Add Weight if Able

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

3/27/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Snatch Balance

5x Sotts Press

5x Squat Snatch

20x Double/Single-Unders

Weightlifting

Every 2:00 for 14:00 (7 Sets)

1x Snatch

*Working Weight

Snatch (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

4 Rounds:

30x Double-Unders

20x Wall Balls (20/14)

10x Deadlifts (155/105)

*Starting at 0:00, every 2:30 perform 10/8x Assault Bike Calories.
15:00 Time Cap

Scaling Options:

DU = 50x Singles + 5x Burpees

WB = Load / Height

Deadlift = (135/95) (115/75)

AB Cal = :30 Effort

3/26/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

6x Db Pwr Cl*

:10 Ring Support Hold (Top/Bottom)

6x Back Squats*

5x Strict Push-Ups

Weightlifting

Every 2:00 for 14:00

5x Back Squats

*Working Weight

Back Squat (5-5-5-5-5-5-5)

Metcon

Go Deep (AMRAP – Reps)

AMRAP 12:00

6x DB Power Clean (50/35)

2, 4, 6, etc. Handstand Push-Ups

4x Ring Muscle-Ups
Scaling Options:

DB Pwr Cl = Load (35/20)

HSPU = Reps / Elevation

RMU = Ring Dips

Gymnastics

L-Sit

Accumulate 3:00 in an L-Sit