Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Front Squats*
10x Barbell Rotations
:30 Jump Rope
10x Arch to Hollow Swings
5x Ring Rows
*Working Weight
Weightlifting
1a) 3x8 Front Squats
- Work to a heavy set of 8
- Try to go heavier than last week
- 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)
24x Pistols
21x Chest to Bar Pull-Ups
50x Double-Unders
20x Pistols
18x Chest to Bar Pull-Ups
50x Double-Unders
16x Pistols
15x Chest to Bar Pull-Ups
50x Double-Unders
Modifications:
Pistols = Goblet Squat (70/53)
CTB = Reps / Pull-Ups / Rows
DU = 150x Singles