Crossfit Pushin Weight - CrossFit
Warm-up
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/Double Under attempts
*Rope rotates in the opposite direction
~then~
AMRAP 4:00
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
Strength
5 Sets
2 Push Press + 1 Push Jerk + 1 Split Jerk
Push Press (2-2-2-2-2)
Push Jerk (1-1-1-1-1)
Split Jerk (1-1-1-1-1)
Metcon
Metcon (12 Rounds for reps)
EMOM 12:00
Min 1 - 7 Push Press then Max Push Jerks (115/75)
Min 2 - 5 Burpees then Double Unders*
*Task Priority
75 Single Unders
40 Double-Unders
40 Unbroken DU
Modifications:
Press = Load / Dumbbells
Burpee = Up-Downs
DU = Plate Hops