Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7x Clean High Pulls
7x Hang Cleans
7x Front Squats
7x Strict Press
7x Push Press
7x Cat & Camel Stretches
Weightlifting
5 sets of the following complex:
•2x Hi-Hang Clean
•2x Hang Clean
•2x Squat Clean
•2x Front Squat
-Rest 2-3:00 between sets
-Working weight each set
High-Hang Clean
Hang Clean
Squat Clean
Front Squat
Metcon
Metcon (Time)
3 Rounds:
25x GHD Sit-Ups
15x Hang Cleans (155/105)
5x Push Jerks (155/105)
*15:00 Time Cap
Scaling Options:
GHDSU = Ab Mat Sit-Ups
HC = Load
PJ = Load
*One Bar, One Load