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10/21/2017

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Crossfit Pushin Weight – CrossFit

Metcon

Metcon

Metcon

Metcon (AMRAP – Reps)

2-person teams

30min clock.

Rx= 45 lb plate/35lb plate

Once clock starts, plate cannot touch the floor.

Buy in: 50 cal on assault bike or ski erg

AMRAP with remaining time:

100 overhead plate step ups (24/20)

400m plate run

100 russian twists

400m plate run

100 plate burpees (here it can touch the floor, but you cannot rest there)

400m plate run

10/20/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Inch Worms

10x Dislocates with Lunge (PVC)

5x Push Press (40/60%)

10x Overhead Squats (PVC)

5x Push Press (50/70%)

10x Arch to Hollow Swings

Weightlifting

Push Press

5×5 Push Press @ 80% of 3RM.

-Rest 2:30 between sets.

Metcon

Metcon (Time)

50x Calorie Row

40x Toes to Bar

30x Push Jerks (135/95)

20x Burpees Over Bar

10x Overhead Squats (135/95)
*15:00 Time Cap

Scaling Options:

Cal Row = N/A

TTB = Knees to Elbows

PJ/OHS = One Bar, One Load

BOB = Burpees

Gymnastics

L-Sit

5 Sets w/ 1:00 Rest

(a) :30 Hold

(b) :20 Hold

(c) :15 Hold

(d) :10 Hold

10/18/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Deadlifts

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Cleans

5x Strict Press

5x Push Press

5x Split Stance Strict Press

5x Split Jerk

Weightlifting

EMOM 12:00

•Odd: 5x Clean Grip Deadlifts

•Even: 2x Power Clean + Split Jerk

Clean Grip Deadlift

Power Clean

Split Jerk

Metcon

Metcon (12 Rounds for reps)

3 Rounds:

:30 Max Effort Ring Muscle-Ups

:30 Rest

:30 Max Effort Wall Balls (20/14)

:30 Rest

:30 Max Effort Deadlifts (225/155)

:30 Rest

:30 Max Effort Calorie Row

1:00 Rest
Scaling Options:

Ring MU = Chest to Bar PU

WB = Load

DL = Load

Cal Row = N/A

10/17/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds

10x Arch to Hollow Swings

10x Hip Airplanes (Per)

10x Russian KB Swings

10x Assault Bike Cals

Gymnastics

Weighted Chin-Ups

5x 6 Weighted/Strict Chin-Ups

-Add weight only if able to 6 UB @ BW

-Rest 1:00 between sets

-Alternate with S.L. Romanian DLs

Weightlifting

Single Leg Romanian Deadlifts

4x 10 S.L. Romanian DL

-10 Per Leg, with Barbell

-Rest 1:00 between sets

-Alternate with WTD/Strict Chin-Ups

Metcon

Metcon (Time)

30x Chest to Bar Pull-Ups

30x Assault Bike Calories

*10:00 Cap
Scaling Options:

CTBPU = Pull-Ups

AB Cal = N/A

10/16/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Sn Grip Deadlifts

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

5x Squat Snatch

Weightlifting

EMOM 12:00

•Odd: 5x Snatch Grip Deadlifts

•Even: 3x Power Snatch

Snatch Grip Deadlift

Power Snatch

Metcon

Metcon (18 Rounds for reps)

EMOM 18:00

Min 1: 5x Power Snatch (135/95)

Min 2: 5x Strict Toes to Bar

Min 3: 5x Burpee Box Jump Overs (24/20)
Scaling Options:

Pwr Sn = Load

StTTB = Strict Leg/Knee Raises

BBxJO = Height

10/14/2017

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Crossfit Pushin Weight – CrossFit

Metcon

Metcon (Time)

Teams of 3:

180x Double-Unders

150x Burpees to Target

120x Bench Press (155/105)

90x Assault Bike Calories

60x Toes to Bar

30x Bar Muscle-Ups
Scaling Options:

DU = 300x Singles

BtT = Burpees

BP = Load (135/95) (105/75)

AB Cal = HAHAHAHA

TTB = Knee to Elbows

BMU = CTBPU / PU

10/13/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Push Press (40/60%)

7x Inch Worms w/ Push-Up

9x Goblet Squats (53/35)

5x Push Press (50/70%)

7x Jumping Pull-Ups

9x KB Swings (53/35)

Weightlifting

Push Press

5×3 Push Press @ 80% of 3RM.

-Rest 2:00 between sets.

Metcon

Metcon (Time)

13x Deadlifts (135/95)

13x Assault Bike Calories

13x Handstand Push-Ups

13x Power Cleans (135/95)

13x Ski Erg Calories

13x Ring Dips

13x Push Press (135/95)

13x Rower Calories

13x Pistols (Each Leg)

13x Power Snatch (135/95)

13x Burpees

13x Chest to Bar Pull-Ups

13x Front Squat (135/95)
Scaling Options:

DL/PC/PP/PS/FS = Load

HSPU = Strict Push-Ups

R. Dip = Parallette / Box

Pistol = Goblet Squat (53/35)

CTBPU = PU / Ring Row

Calories = Nah…

10/11/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Deadlifts

5x Clean High Pulls

5x Muscle Cleans

5x Cleans

5x Strict Press

5x Push Press

5x Split Stance Strict Press

5x Split Jerk

10x Box Jumps

Weightlifting

EMOM 12:00

•Odd: 5x Clean Grip Deadlifts

•Even: 1x Clean Pull+ 1x Hang Power Clean + 2x Split Jerks

Clean Grip Deadlift

Clean Pull

Hang Power Clean

Split Jerk

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

4:00 Clock complete the following:

Buy-In: 10/8x Cal Row

With remaining time AMRAP of:

•10x Power Snatch (95/65)

•10x Box Jump Overs (24/20)

-Rest 2:00 between rounds
Scaling Options:

Pwr Sn = Load

BxJO = Height

10/10/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Arch to Hollow Swings

5x Wall Balls

:30 Jump Rope

5x Jumping CTBPU

10x Lunges with Dislocate

Gymnastics

Weighted Pull-ups

5×6 Wtd/Strict Pull-Ups

-Add Weight if Capable

-Reps are to be Unbroken

-Rest 1:00 between sets

-Alternate w/ S.A. FR Lunges

Weightlifting

Single Arm Front Rack Lunge

4x 10M S.A. FR Lunge

-Lunge 10M w/ KB in FR Position, alternate arms & repeat another 10M

-Rest 1:00 between sets

-Alrernate with Strict PU

Metcon

Metcon (Time)

90x Double-Unders

70x Wall Balls (20/14)

50x Deadlifts (135/95)

30x Burpee Chest to Bar Pull-Ups
Scaling Options:

DU = 200x Singles

WB = Load

DL = Load

Burp CTBPU = Burp PU

10/9/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Sn Grip Deadlifts

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

5x Squat Snatch

Weightlifting

EMOM 12:00

•Odd: 5x Snatch Grip Deadlifts

•Even: 2x Snatch Pulls + 2x Hang Power Snatch

Snatch Grip Deadlift

Snatch Pull

Hang Power Snatch

Metcon

Metcon (6 Rounds for reps)

6 Rounds: AMRAP :90

•8x Power Cleans (135/95)

•8x Handstand Push-Ups

-Rest 1:00 between rounds.
-Each AMRAP, you will start from the beginning.

-Record reps per round, 1 round = 16 reps

Scaling Options:

PC = Load

HSPU = Push-Ups