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3/25/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Squat Clean

5x Strict Press

5x Push Press

5x Push Jerks

5x Split Jerks

Weightlifting

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

1x Clean & Jerk

*Working Weight

Clean and Jerk (1-1-1-1-1-1-1)

Metcon

Metcon (4 Rounds for time)

Every 5:00 for 20:00

15x Calorie Ski

12x Box Jumps (24/20)

15x Toes to Bar

12x Pistols
Scaling Options:

Cal Ski = Calories

BxJ = Height / Step-Ups

TTB = Reps / Leg/Knee Raises

Pistols = Reps / Goblet Squats

3/23/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 3:

150x Wall Balls

125x Calorie Row

100x Toes to Bars

75x Hand Release Push-Ups

50x Front Squats

25x Deadlifts

Fire Breather

Teams of 3:

150x Wall Balls (20/14)

125x Calorie Row

100x Toes to Bars

75x Handstand Push-Ups

50x Overhead Squats (135/95)

25x Power Cleans (225/155)

3/22/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

1:00 Bike/Row

8 1-Arm Thrusters (R/L)

8 Kip Swings

8 1-Arm High Pull (R/L)

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

3/20/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

10x Arch to Hollow Swings

5x Squat Snatch

5x Snatch Balance

5x Sotts Press

20x Double-Unders

Weightlifting

Every 2:30 for 15:00 (6 Sets)

1x Hi-Hang Squat Snatch

1x Hang Squat Snatch

1x Squat Snatch

2x Snatch Balance

*Working Weight

Snatch Complex

Metcon

Metcon (Time)

For Time:

750m Row

25x Toes to Bar

35x Double-Unders

45x Shoulder to Overhead (95/65)

35x Double-Unders

25x Toes to Bar

750m Row
Scaling Options:

Row = Meters

TTB = Leg/Knee Raises

DU = 50 Singles + 5 Burpees

S2O = Load

3/18/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Squat Clean

5x Strict Press

5x Push Press

5x Push Jerks

Weightlifting

Every 2:30 for 15:00 (6 Sets)

1x Hi-Hang Squat Clean

1x Hang Squat Clean

1x Squat Clean

2x Push Jerk

*Working Weight

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

Metcon

Metcon (Time)

3 Rounds:

25x Wall Balls (20/14)

15x Calorie Ski Erg

5x Deadlifts (315/205)
Scaling Options:

WB = Load / Height

Ski = Calories

DL = Load

3/16/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

10 minute AMRAP:

10 cal. Ski

10 toes to bar

-rest 1 minute-

10 minute AMRAP:

10 cal. Bike

2 rope climbs

-rest 1 minute-

10 minute AMRAP:

10 cal. Row

10 dumbell push press(5/arm)(45/25)

*Partners alternate rounds

Scaling:

Toes to bar= leg raises/knee raises

Rope climbs= rope up/downs

Db press= load

Fire Breather

10 minute AMRAP:

10 cal. Ski

10 toes to bar

-rest 1 minute-

10 minute AMRAP:

10 cal. Bike

2 legless rope climbs

-rest 1 minute-

10 minute AMRAP:

10 cal. Row

10 alt. dumbell snatch(50/35)

*Partners alternate rounds

Scaling:

Toes to bar= leg raises/knee raises

LL Rope climbs= rope climbs/rope up/downs

Db snatch= load

3/15/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

250M Stiff Legged Row

3 Rounds:

10 Kip Swings

8 Sumo Inch Worms

10 1-Arm RKBS (L/R)

10 1-Arm High Pull (L/R)

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

3/13/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

10x Arch to Hollow Swings

5x Squat Snatch

5x Snatch Balance

5x Sotts Press

5x Inch Worms

Weightlifting

Every 2:30 for 15:00 (6 Sets)

1x Hang Squat Snatch

1x Power Snatch

2x Overhead Squat

1x Snatch Balance

*Working Weight

Snatch Complex

Metcon

Metcon (Time)

3 Rounds:

13x Bar Muscle-Ups

19x Squat Snatch (95/65)

59x Double-Unders

Cash Out: 60x Burpees Over Bar

Happy 60th Gil!!
Scaling Options:

Sqt Sn = Load

BMU = CTB / PU / Jumping

DU = 150x Singles

3/12/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

300M Ski

10x Ring / Bar Kip Swings

10x Push Press*

10x Wall Balls

*Working Weight

Metcon

Metcon (Time)

10x Ring Muscle-Ups

100x Push Press (75/55)

10x Ring Muscle-Ups

100x Wall Balls (20/14)

10x Ring Muscle-Ups
Scaling Options:

RMU = Reps / Chest to Bar / Pull-Ups

Push Press = Load (65/45) (55/35)

Wall Balls = Load / Height

3/9/2018

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 3

Partner 1: 10,000M Row

Partner 2/3: For Time

100-80-60-40-20

•Wall Balls

•Pull-Ups

•Russian KB Swing

•Ab Mat Sit-Up

Fire Breather

Metcon (Time)

Teams of 3

Partner 1: 10,000M Row

Partner 2/3: For Time

100-80-60-40-20

•Wall Balls (20/14)

•Chest to Bar Pull-Ups

•Alt. DB Snatch (50/35)

•GHD Sit-Ups