Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•15x Wall Balls
•10x Hang Cleans (bar)
•10x Push Press (bar)
•10x Split Stance Strict Press (bar)
•15x Box Jumps
Weightlifting
Every 2:00 for 10:00
•3x Push Press
•2x Split Jerk
-Bar may come from the rack or blocks.
-Complex is 3x PP + 2x SJ
-Working Sets thought EMOM
-Record heaviest load completed
Push Press
Split Jerk
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
•21x Wall Balls (20/14)
•15x Power Cleans (135/95)
•15x Toes to Bar
•21x Box Jump Overs (24/20)
Scaling Options:
Wall Balls = Load
Power Cleans = Load
Toes to Bar = Leg/Knee Raises
Box Jump Overs = Height