Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls 5x Strict Press
5x Muscle Clean 5x Push Press
5x Power Clean 5x Push Jerk
Weightlifting
Every 2:00 for 10:00 (5 Total Rounds):
3 T&G Power Cleans + 2 Push Jerks - begin @ 80% of 1RM Power Clean
-Working Weight
Note: Reps are Unbroken, if 80% is too heavy lighten the starting weight.
Power Clean (3-3-3-3-3)
Push Jerk (2-2-2-2-2)
Metcon
Metcon (Time)
100x Bar Facing Burpees
15x Snatches (135/95)
5x Rope Climbs 15'
*15:00 Time Cap
Note: this work may be completed in any order, athletes may choose their own rep scheme to finish the work.
Modifications:
BFB = Burpees
Sn = Load (95/65) (75/55)
RC = 10x Rope Up-Downs