Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Clean High Pulls
5x Muscle Cleans
5x Front Squats
5x Jump Squats (No Bar)
:30 Jump Rope
Weightlifting
EMOM 10:00
•1x Squat Clean
•1x Front Squat
-Start at 45% of 1RM Squat Clean.
-Add 5-10# total after each successful attempt.
-Only increase weight if you make the attempt.
Squat Clean
Front Squat
Metcon
Metcon (Time)
5 Rounds:
5x Deadlifts (315/225)
15x GHD Sit-Ups
25x Double-Unders
*15:00 Time Cap
Scaling Options:
DL = Load
GHDSU = Reps/AMSU
DU = Singles + 5x Burpees