Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Power Clean
5x Strict Press
5x Push Press
5x Push Jerk
7x Arch to Hollow Swings
3x Inchworms
Weightlifting
Every 2:00 for 12:00 (6 Sets)
1x Power Clean
1x Hang Power Clean
2x Push Jerk
*Working Weight
Power Clean (1-1-1-1-1-1)
Hang Power Clean (1-1-1-1-1-1)
Push Jerk (2-2-2-2-2-2)
Metcon
Metcon (Time)
15-12-9-6-3
Toes to Bar
Deadlifts (275/185)
Burpees Over Bar
15:00 Time Cap
Scaling Options:
TTB = Reps ; Leg/Knee Raises
DL = Load (225/155) (185/125)
BOB = Burpees