Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
400M Run
10x Cossack Squats (Each Leg)
5x Strict Press*
5x Push Press*
5x Push Jerk*
10x Wall Balls (20/14)
*Empty Barbell
Weightlifting
5 Sets of the following Complex:
•2x Push Press
•2x Push Jerk
-Rest 2-3:00 between sets
-Build to heaviest load poss
Push Press
Push Jerk
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
•21x Wall Balls (20/14)
•15x Deadlifts (225/155)
•9x Ring Dips
Scaling Options:
WB = Load
DL = Load
RD = Matador/P-Bar/Box
45 Reps = 1 Round