Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Squat Clean
5x Strict Press
5x Push Press
5x Push Jerk
:20 Handstand Hold
Weightlifting
Every 1:30 for 12:00 (9 Sets)
1x Clean Pull
1x Power Clean
2x Push Jerk
*Working Weight
Clean Pull (1-1-1-1-1-1-1-1-1)
Power Clean (1-1-1-1-1-1-1-1-1)
Push Jerk (2-2-2-2-2-2-2-2-2)
Metcon
Running Diane (Time)
21-15-9
Deadlifts (225/155)
Handstand Push-Ups
*Every time you break complete a 200m Run.
Scaling Option 1:
Reps = 15-12-9
Scaling Option 2:
DL = Load (185/125) (155/105)
HSPU = Ab Mat / Hand Release