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5/28/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7/5x Calorie Assault Bike

5x Behind the Neck Shoulder Press

3x Inch Worms

5x Russian KB Swings*

5x American KB Swings*

*Working Weight

Weightlifting

Every 2:30 for 10:00

5×5 Strict Press

*5th Set @ 10:00 Mark

**Working Weight

Shoulder Press

Metcon

Metcon (Time)

5 Rounds:

20x KB Swings (70/53)

15x GHD Sit-Ups

10x Calorie Assault Bike
*20:00 Time Cap

Scaling Options:

KBS = Load (53/35)

GHDSU = Reps / Ab Mat

Cal AB = Calories / Sub :45

5/27/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Scap Pull-Ups

10x T Push-Ups (5x Per)

10x Jump Squats

10x Ring Rows

10x Scap Push-Ups

10x Cossack Squats (5x Per)

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/25//2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2/3

(1) AMRAP 12:00

•36x Goblet Squats

•24x Calorie Ski

•12x Deadlifts

-Rest 2:00

(2) AMRAP 12:00

•36x Push-Ups

•24x Burpee Box Jumps

•12x Front Squats

-Rest 2:00

(3) AMRAP 12:00

•36x Ab Mat Sit-Ups

•24x Calorie Bike

•12x Push Press

Fire Breather

Teams of 2/3

(1) AMRAP 12:00

•36x Pull-Ups

•24x Calorie Ski

•12x Squat Snatch (135/95)

-Rest 2:00

(2) AMRAP 12:00

•36x Handstand Push-Ups

•24x Box Jumps Overs (24/20)

•12x Hang Clean & Jerks (135/95)

-Rest 2:00

(3) AMRAP 12:00

•36x Toes to Bar

•24x Calorie Bike

•12x Thrusters (135/95)

5/24/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Scap Pull-Ups

1:00 Row

10x Wall Balls

1:00 Row

10x Banded Pull-Aparts

Gymnastics

Rope Climb

10:00 Technique Work

Metcon

Metcon (Time)

10 Rounds:

1x Legless Rope Climb

15x Wall Balls (20/14)
*20:00 Time Cap

Scaling Options:

LLRC = Rope Climb ; 3x Rope Up-Downs

WB = Height / Load

5/22/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Power Snatch

5x Snatch Balance

10/7x Calorie Bike

10x Arch to Hollow Swings

Weightlifting

Every 2:00 for 12:00 (6 Sets)

2x Hang Power Snatch

2x Snatch Balance

*Working Weight

Hang Power Snatch (2-2-2-2-2-2)

Snatch Balance (2-2-2-2-2-2)

Metcon

Metcon (Time)

For Time:

30-20-10

•AB Calories

•Toes to Bar

•Snatches (115/75)
20:00 time cap

Scale options

AB = 2:00/1:30/1:00

Efforts

TTB = Leg/Knee Raises

Snatches = Load

5/21/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

200M Run

10x PVC Dislocates

10x Cossack Squats (5 Per)

10x T Push-Ups (5 Per)

10x Banded Pull-Aparts

Metcon

Metcon (Time)

“Mini Murph”

800M Run

50x Pull-Ups

100x Push-Ups

150x Air Squats

800M Run
40:00 Time Cap

Scaling Options:

Run = Distance ; Row/Ski

PsU = Kneeling ; Elevated

PU = Jumping PU /l; Ring Rows

Squats = Box ; Sit-Ups

5/20/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Power Clean

5x Strict Press

5x Push Press

5x Push Jerk

7x Arch to Hollow Swings

30x Jump Rope

Weightlifting

Every 2:00 for 12:00 (6 Sets)

2x Hang Power Clean

2x Push Jerk

*Working Weight

Hang Power Clean (2-2-2-2-2-2)

Push Jerk (2-2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

•32x Double-Unders

•16x Deadlifts (185/125)

•8x Ring Muscle-Ups
Scaling Options:

DU = 50x Singles + 5x Burpees

DL = Load

RMU = Ring/Bar Dips

5/17/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:30 Handstand Hold

200M Run

5x Lateral Step-Ups (Per)

10x Strict Press

10x Calorie Ski

Weightlifting

Every 2:30 for 10:00

5×6 Z Strict Press

*5th Set @ 10:00 Mark

**Working Weight

Z Press (6-6-6-6-6)

https://youtu.be/kj16PSRuwKA

Metcon

Metcon (4 Rounds for time)

Every 5:00 for 20:00

•200M Run

•20x Box Jump Overs

•15x Cal Ski

•10x Handstand Push-Ups

5/15/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Power Snatch

5x Snatch Balance

10x Calorie Row

:10 Ring Support Hold (T & B)

Weightlifting

Every 2:00 for 12:00 (6 Sets)

1x Power Snatch

1x Hang Power Snatch

2x Snatch Balance

*Working Weight

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

Hang Power Snatch (1-1-1-1-1-1)

Snatch Balance (2-2-2-2-2-2)

Metcon

Metcon (Time)

4 Rounds:

20x Ring Dips

15x Calorie Row

10x C&J (135/95)
*18:00 Time Cap

Scaling Options:

R. Dips = Bar Dips

Row = Calories

C&J = Load