Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
12/8x Cal Assault Bike
5x Clean High Pulls
5x Muscle Cleans
5x Front Squats
5x Thrusters
Weightlifting
Squat Clean
15:00 to Establish a 1 Rep Max Squat Clean
-Rest As Needed Between Sets
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Scaling Options:
Pwr Cl = Load
F. Squat = Load
Jerks = Load
PU = Reps/Jumping