Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
400M Run
5x Deadlifts (Empty Bar)
5x Hang Clean High Pulls (**)
5x Hang Cleans (**)
5x Dips (Rings/Box/Parallettes)
Weightlifting
Power Clean (2-2-2-2-2)
5x2 Power Clean @ 85% of 3RM.
-Rest 2:00 between sets.
-5:00 to build to 85% of 3RM
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
•200M Run
•4x Power Cleans (155/105)
•6x Ring Dips
Scaling Options:
Run = Distance
Pwr Cl = Load
R. Dips = Box / Parallettes