Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Squat Clean
10x Alternating Lunges
5x Strict Press
5x Push Press
5x Push Jerk
10x Arch to Hollow Swings
Weightlifting
Every 2:30 for 15:00 (6 Sets)
1x Squat Clean + Hang Squat Clean + Push Jerk
*Working Weight
Clean Complex (1-1-1-1-1-1)
Metcon
Cyborg (AMRAP - Rounds and Reps)
AMRAP 18:00
50' Overhead Walking Lunge (Right)
8x Toes to Bar
4x Bar Muscle-Up
50' Overhead Walking Lunge (Left)
12x Chest to Bar Pull-Ups
M: 50# DB
W: 35# DB
Scaling Options:
OH Lunge = Load / Front Rack
TTB = Hanging Leg/Knee Raises
BMU = CTB/Pull-Ups/Jumping
CTB = Pull-Ups/Jumping