Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Cl Grip Deadlifts
5x Clean High Pulls
5x Muscle Clean
5x Front Squats
5x Squat Cleans
5x Strict Press
5x Split Stance Strict Press
5x Split Jerks
Weightlifting
EMOM 15:00
•Min 1-3: 1x Cl Grip DL + Hi-Hang Cl (Hip) + Split Jerk
•Min 4-6: 1x Cl Grip DL + Hang Cl (Knee) + Split Jerk
•Min 7-9: 1x Cl Grip DL + Lo-Hang Cl (Below Knee) + Split Jerk
•Min 10-15: 1x Squat Clean + Split Jerk
*Record Heaviest Sqt Cl & Split Jerk
Squat Clean and Jerk
Metcon
Metcon (Time)
5 Rounds:
3x Squat Snatch (165/110)
6x Pistols
9x Burpees Over Barbell
15:00 Time Cap
Scaling Options:
Sqt Sn = Load (135/95) (95/65)
Pistols = WTD Goblet Squat (70/53)
BOB = Burpees