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