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3/8/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

150M Row

8x Step-Ups Increasing Weight (Each Leg)

8x 1-Arm DB Press (Each Side)

10x Push-Up Shoulder Taps) (R/L)

Increasing Weight OH Lunge

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

3/6/2019

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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 Squat Snatch + Hang Power Snatch + Overhead Squat + Snatch Balance

*Working Weight

Snatch Complex

Metcon

Metcon (Time)

5 Rounds:

10x Assault Bike Calories

15x Toes to Bar

10x Burpees
15:00 Time Cap

Scaling Options:

AB Cals = N/A

TTB = Knee Raises

Burpees = N/A

3/5/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7/5x Calorie Ski

5x Lateral Step-Ups (Per Leg)

7x Front Squats*

10x Push-Ups

5x Box Jumps**

*Working Weight

**Working Height

Metcon

Metcon (5 Rounds for time)

Every 5:00 for 25:00

•20x Calorie Ski

•15x Box Jumps (24/20)

•10x Front Squats (155/105)

•5x Parallette Handstand Push-Ups
Scaling Options:

Cal Ski = Calories

Box Jumps = Height

Front Squat = Load (153/95) (95/65)

P-Bar HSPU = HSPU / HRPU

3/4/2019

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 Squat Clean + Hang Power Clean + Front Squat + Push Jerk

*Working Weight

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

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

3/2/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 2: 5 Rounds

50x KB Swings

40x Wall Balls

30x Calorie Row

20x Ab Mat Sit-Ups

10x Pull-Ups

Fire Breather

Metcon (Time)

Teams of 2: 5 Rounds

50x Alternating DB Snatch (50/35)

40x Wall Balls (20/14)

30x Calorie Row

20x GHD Sit-Ups

10x Bar Muscle-Ups

3/1/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

4 Rounds:

8 Kip Swings

8 Yoga Push-Ups

8 Squat Thoracic Rotations

Increasing Weight Squat Clean

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

2/27/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

:20-:30 Handstand Hold

5x Squat Snatch

5x Snatch Balance

5x Sotts Press

10x Shoulder Taps (5 Per)

Weightlifting

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

1x Squat Snatch + Hang Squat Snatch + Snatch Balance

*Working Weight

Snatch Complex

Metcon

Metcon (AMRAP – Reps)

AMRAP 13:00

1x Deadlift (275/185)

50′ Handstand Walk

2x Deadlift (275/185)

50′ Handstand Walk

3x Deadlift (275/185)

50′ Handstand Walk

….continue by 1’s until cap.
50′ HSW = 1 Rep

Scaling Options:

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

HSW = Distance / 5x Wall Climbs

2/26/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7x Thrusters*

10/7x Calorie Bike

:10 Ring Support Hold (Top & Bottom)

5x Box Jumps**

*Working Weight

**Working Height

Metcon

Metcon (5 Rounds for reps)

EMOM 25:00

(1) 7x Thrusters (115/75)

(2) 15/12x Calorie Bike

(3) 10/7x Strict Ring Dips

(4) 10x Box Jumps (24/20)

(5) Rest
Scaling Options:

Thrusters = Load (95/65) (75/55)

Cal Bike = Calories

Ring Dips = Reps / Bar

BxJ = Reps / Height

Skill

Spend 10-15:00 working on a skill set:

Pistols, Kipping, Double-Unders, etc.

2/25/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Squat Clean

10x Alternating Lunges

5x Strict Press

5x Push Press

5x Push Jerk

10x Arch to Hollow Swings

Weightlifting

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

1x Squat Clean + Hang Squat Clean + Push Jerk

*Working Weight

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

Metcon

Cyborg (AMRAP – Rounds and Reps)

AMRAP 18:00

50′ Overhead Walking Lunge (Right)

8x Toes to Bar

4x Bar Muscle-Up

50′ Overhead Walking Lunge (Left)

12x Chest to Bar Pull-Ups
M: 50# DB

W: 35# DB

Scaling Options:

OH Lunge = Load / Front Rack

TTB = Hanging Leg/Knee Raises

BMU = CTB/Pull-Ups/Jumping

CTB = Pull-Ups/Jumping