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6/11/2019

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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

Weightlifting

Every 2:00 for 12:00

•2x Power Cleans

•1x Push Jerk

*Working Sets

Power Clean

Push Jerk

Metcon

Metcon (4 Rounds for time)

Every 5:00 for 20:00

400M Run

20x Ring Dips

10x Front Squats (135/95)
Scaling Options:

Run = Distance

R. Dips = Reps/Bar

FS = Load

6/10/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

300M Ski

7x Bench Press*

5x Wall Balls

30x Jump Rope

7x Scap Pull-Ups

5x T Push-Ups (Per)

Weightlifting

Bench Press

15:00 to Establish a 3RM Bench Press

Metcon

Metcon (Time)

6 Rounds:

10x Strict Pull-Ups

19x Wall Balls (20/14)

86x Double-Unders
20:00 Time Cap

Scaling Options:

StPU = Kipping/Jumping

WB = Load / Height

DU = 100x Singles + 5x Burpees

6/8/2019

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Crossfit Pushin Weight – CrossFit

Teamer

Chief:

5 Rounds : 3 Minute AMRAP with 1:00 Rest b/t Rounds

3x Power Cleans / DB Clean

6x Push-Ups

9x Air Squats

4 Minute Rest, then

5 Rounds : 3 Minute AMRAP with 1:00 Rest b/t Rounds

3x Power Snatch / DB Snatch

6x Burpees

9x Sit-Ups

*Partners must alternate every 18 Reps.

6/7/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Strict Press

5x Push Press

5x Push Jerk

3x Inch Worms

7x Calorie Ski

:10 Dip Support Hold (T & B)

Weightlifting

Push Jerk

15:00 to Establish 1RM Push Jerk

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Ring Muscle-Ups

Deadlifts (275/185)

Cal Ski Erg
20:00 Time Cap

Scaling Options:

RMU = Ring/Bar Dips

DL = Load (225/155) (185/125)

Ski = Calories

6/5/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Power Snatch

10x Cal Row

5x Inchworms

Weightlifting

Power Snatch

15:00 to Establish 1RM Power Snatch

Metcon

Metcon (4 Rounds for reps)

4 Rounds : AMRAP 3:00

20x Calorie Row

10x Snatches (95/65)

Max Effort Burpees Over Bar

Rest 1:00 between Rounds.
Score is total number of burpees.

Scaling Options:

Row = Calories

Snatches = Load

BOB = Burpees

6/4/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

200M Run

7x Arch to Hollow Swings

7x Strict Press*

10x Wall Balls

3x BMU/CTB/PU

3x Push Press*

1:00 Bike

*Working Weights

Metcon

Metcon (6 Rounds for reps)

EMOM 35:00

(1) 200M Run

(2) 7/5x Bar Muscle-Ups

(3) 20x Wall Balls (20/14)

(4) 5x Push Press (155/105)

(5) 15/12x Calorie Bike

(6) Rest
Scaling Options:

Run = Distance

BMU = StCTB/StPU/Kipping

WB = Reps

PP = Load (135/95) (115/75)

Cal AB = Calories (12/10) (10/8)

Skill

10:00 Skill Work

6/3/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Cleans

5x Power Cleans

10x Internal Rotations (5x Per)

10x Arch to Hollow Swings

Weightlifting

Power Clean

15:00 to Establish a 1RM Power Clean

Metcon

Metcon (Time)

7 Rounds:

14x Toes to Bar

14x Overhead Squats (95/65)
Scaling Options:

TTB = Leg/Knee Raises

OHS = FS / Load

6/1/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

AMRAP 35:00 : Teams of 2

•400m Relay Run (200m Per)

•20x Strict Pull-Ups

•10x Shoulder to Overhead (155/105)

•500m Relay Ski (250m Per)

•25x Toes to Bar

•15x Front Squats (155/105)

•600m Relay Row (300m Per)

•30x Wall Balls (20/14)

•20x Deadlifts (155/105)

Fire Breather

AMRAP 35:00 : Teams of 2

•400m Relay Run (200m Per)

•20x Bar Muscle-Ups

•10x Thrusters (155/105)

•500m Relay Ski (250m Per)

•25x Toes to Bar

•15x Overhead Squats (155/105)

•600m Relay Row (300m Per)

•30x Wall Balls (20/14)

•20x Power Cleans (155/105)

5/31/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Inchworms

10x Push-Ups

5x Goblet Squats*

10x Russian Swings*

*Working Weight

Weightlifting

Every :90 Perform the following:

Odd – 6x StHSPU

Even – 10x RDLs

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

Romanian Deadlift (10-10-10-10)

Metcon

Wildman (Time)

3 Rounds:

22x Bar Facing Burpees

11x Back Squats (275/185)
*Barbell must be cleaned from the floor.*

-85-90% of 1RM Power Clean

Scaling Options:

BFB = Burpees

BS = Load

5/29/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

1:00 Ski

3x Inch Worms

10x Internal Rotations (Empty Bar)

30x Jump Rope (DU/SU)

Skill

15:00 Skill Work

*Pick two skills that you wish to improve on over the month of June.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

50x Double-Unders

30x Hang Power Cleans (75/55)

10x 6″ Target Burpees
Scaliing Options:

DU = 100x Singles

HPC = Load

Target Burpees = Burpees