Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
•400M Run
•7x Deadlifts
•7x Hang Cleans
•7x Front Squats
•7x Strict Push-Ups
Weightlifting
5 sets of the following complex:
•2x Hi-Hang Clean
•2x Hang Clean
•2x Front Squat
-Rest 2-3:00 between sets
-Working weight each set
High-Hang Clean
Hang Clean
Front Squat
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 3:00
•200M Run
•20x KBS (70/53)
•Max Effort Burpee Box Jumps (24/20)
-Rest :90
*Score per round is only the number of BBxJ completed.
Scaling Options:
Run = Distance
KBS = Load
BBxJ = Height