Crossfit Pushin Weight - CrossFit
Warm-up
2:00 Row
10x Wall Balls
5x Inch Worms
~then~
7x Clean Pulls. 7x Strict Press
7x Muscle Clean 7x Push Press
7x Front Squats. 7x Split Stance Press
7x Squat Cleans. 7x Split Jerk
Weightlifting
Alternating Every 1:30 for 12:00 of:
Odd - 3 Hang Cleans (just above the knee) + 1 Jerk - beginning @ 60% of 1RM
-working up to a near maximal final set
Even - 15 Ab Mat Sit-Ups
*Note: This begins @ 0:00, therefore there will be 5 sets of Clean & Jerks and 4 sets of Sit-Ups.
Hang Clean (3-3-3-3-3)
Split Jerk (1-1-1-1-1)
Sit-ups (15-15-15-15)
Metcon
Metcon (Time)
3 Rounds:
28x Wall Balls (20/14)
21x Calorie Row
*12:00 Time Cap
Modifications:
WB = Reps / Load / Height
Row = Calories