Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7x Arch to Hollow Swings
5x Strict Press (Empty Bar)
3x Strict/Kipping/Jumping Pull-Ups
5x Lateral Step-Ups (Per)
7x Wall Balls
Weightlifting
Every 2:30 for 15:00
-Perform 2x Push Press + 1x Push Jerk
-Working Sets
Push Press
Push Jerk
Metcon
Metcon (Time)
50x Wall Balls (20/14)
40x Pull-Ups
30x Calorie Bike
20x Box Jump Overs (24/20)
10x Clean & Jerk (185/125)
20x Pull-Ups
30x Calorie Ski
40x Box Jump Overs (24/20)
50x Wall Balls (20/14)
20:00 Time Cap
Scaling Options:
WB = Load / Height
PU = Jumping / Ring Rows
Cal Bike = Calories
BxJO = Height / Step-Overs
C&J = Load (155/105) (135/95)
Cal Ski = Calories