Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•300M Row
•7x Hang Clean High Pulls
•7x Muscle Cleans
•7x Front Squat
•7x Push Press
•7x Push Jerk
Weightlifting
5 Sets of the Following:
1x High-Hang Clean
2x Hang Clean
1x Push Jerk
*Focus on Full Squat Depth
High-Hang Clean (1-1-1-1-1)
Hang Clean (2-2-2-2-2)
Push Jerk (1-1-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
15x Cal Row
10x Burpee Chest to Bar Pull-Ups
1x Deadlift (405/275)
Scaling Options:
Cal Row = Cal
CTB BPU = Reps
DL = Weight (80%)