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
5x3 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...