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5/14/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

150M Ski

5x Front Squats*

10x Shoulder Taps (5 Per)

:20 Handstand Hold

10x Cossack Squats (5 Per)

*Working Weight

Weightlifting

Every 2:30 for 10:00

5×3 Tempo Front Squats

*5th Set @ 10:00 Mark

Tempo Front Squats (3-3-3-3-3)

Tempo (3/3/X/0)

Metcon

Metcon (Time)

2 Rounds:

800M Run

200′ Handstand Walk
20:00 Time Cap

Scaling Options:

Run = Distance ; Row/Ski

HSW = Distance ; 15x Wall Climbs

5/13/2019

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

3x Inchworms

Weightlifting

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

1x Power Clean

1x Hang Power Clean

2x Push Jerk

*Working Weight

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

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

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

Metcon

Metcon (Time)

15-12-9-6-3

Toes to Bar

Deadlifts (275/185)

Burpees Over Bar
15:00 Time Cap

Scaling Options:

TTB = Reps ; Leg/Knee Raises

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

BOB = Burpees

5/12/2019

By: 0

Crossfit Pushin Weight – CrossFit

Teamer

Happy Mother’s Day

Teams of 3

Partner 1: 100 Calorie Row

Partner 2 & 3

10 min AMRAP:

75 Double Unders

50 Toes to Bar

25 Push Jerks (135/95)

*Rest 2 mins*

Partner 1: 100 Calorie Ski

Partner 2 & 3

10 min AMRAP:

75 Wall Balls (20/14)

50 Pull-ups

25 Snatches (135/95)

*Rest 2 mins*

Partner 1: 100 Calorie Bike

Partner 2 & 3

10 min AMRAP:

75 KBS (53/35)

50 Burpees Over Bar

25 Cleans (135/95)

5/10/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:30 Handstand Hold

10x Front Squats

5x Strict Press

10/7x Calorie Assault Bike

Weightlifting

Every 2:30 for 10:00

5×6 Behind the Neck Strict Press

*5th Set @ 10:00 Mark

**Working Weight

Behind the Neck Strict Press (6-6-6-6-6)

Metcon

Metcon (4 Rounds for time)

Every 5:00 for 20:00

21x Thrusters (75/55)

15x Calorie Assault Bike

9x Strict Handstand Push-Ups
*Record Time for Each Round.

Scaling Options:

Thrusters = Load

A. Bike = Calories

StHSPU = Kipping / Push-Ups

5/8/2019

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

200M Run

20x Double/Single-Unders

Weightlifting

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

2x Power Snatch

2x Snatch Balance

*Working Weight

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

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

Metcon

Metcon (Time)

3 Rounds:

35x Double-Unders

15x Power Snatch (95/65)

400M Run
*15:00 Time Cap

Scaling Options:

DU = 50x Singles + 5x Burpees

SN = Load (75/55) (65/45)

Run = Distance (300M/200M)

5/7/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

1:00 Row

5x Front Squats*

10x PVC Pipe Dislocates

5x PVC Overhead Squats

:10 Ring Support Hold (T & B)

Weightlifting

Every 2:30 for 10:00

5×4 3-Count Paused Front Squats

*5th Set @ 10:00 Mark

Paused Front Squat (4-4-4-4-4)

Metcon

Metcon (Time)

2 Rounds:

35x Calorie Row

30x Deadlifts (135/95)

25x Ring Dips

20x Burpees Over Bar

15x Overhead Squats (135/95)
*20:00 Time Cap

Scaling Options:

Row = Calories (2:00 Time)

DL = Load*

R. Dips = Reps / Bar Dips

BOB = Burpees

OHS = Load*

*One Bar, One Weight

5/6/2019

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

10x Arch to Hollow Swings

Weightlifting

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

2x Power Clean

2x Push Jerk

*Working Weight

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

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

7x Ring Muscle-Ups

14x Wall Balls (20/14)

21x Box Jumps (24/20)
Scaling Options:

RMU = Reps/Pull-Ups

WB = Load/Height

BxJ = Height/Step-Ups

5/3/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:10 Dip Support Hold (T/B)

7/5x Calorie Assault Bike

5x Strict Press

5x Push Press

10x Goblet Squats

Weightlifting

Every 2:30 for 10:00

6x Push Press

*5th Set @ 10:00 Mark

**Working Weight

Push Press (6-6-6-6-6)

Metcon

Metcon (5 Rounds for time)

Every 3:00 for 15:00

•15x Ring Dips

•12x Calorie Assault Bike

•9x Front Squats (155/105)

•6x Burpees Over Bar
*Record Time for Each Round.

Scaling Options:

R. Dips = Reps /Bar

Bike = Calories (:40)

FS = Load

BOB = Burpees

5/1/2019

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

10x Arch to Hollow Swings

Weightlifting

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

1x Snatch Pull

2x Power Snatch

1x Snatch Balance

*Working Weight

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

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

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

21x Calorie Row

15x Toes to Bar

9x Clean & Jerks (155/105)
Scaling Options:

Row = Calories

TTB = Leg/Knee Raises

C&J = Load