Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Front Squats*
10x Scap Push-Ups
200m Row
10x Barbell Internal Rotations
5x Strict Press*
*Working Weight
Weightlifting
1a) 3x8 Front Squats
- Work to a heavy set of 8
- Should be 5-15% heavier than sets of 10
- Rest 1:00
1b) 3x8 Weighted Ring Rows
- Use a load that will allow for at least 5 UB reps
- Rest 1:00
Front Squat (8-8-8)
Weighted Ring Rows (8-8-8)
Metcon
Metcon (Time)
1000M Row
30x Thrusters (115/75)
500M Row
20x Thrusters (115/75)
*15:00 Time Cap
Modifications:
Row = Distance / Ski / Bike
Thrusters = Load (95/65) (75/55)