Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Cleans
5x Front Squats
5x Squat Cleans
5x Strict Press
5x Push Press
5x Split Stance Strict Press
5x Split Jerk
Weightlifting
Every :90 for 9:00
•1x Squat Clean
•1x Split Jerk
*@ 80% of 7/30 C&J
Squat Clean
Split Jerk
Metcon
Metcon (Time)
For time:
50x Calorie Row
50x Box Jump Overs (24/20)
50x Deadlifts (180/120)
50x Wall Balls (20/14)
50x Ring Dips
50x Wall Balls (20/14)
50x Deadlifts (180/120)
50x Box Jump Overs (24/20)
50x Calorie Row
21:00 Time Cap
Scaling Options:
Reps = 30s
Row = Ski / Bike
BxJO = Height / Step-Overs
DL = Load (155/125) (135/95)
WB = Height/Load
R. Dips = Bar/Parallettes