Crossfit Pushin Weight - CrossFit
Warm-up
2:00 Row
5x Inch Worms
30-50x Jump Rope
~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 @ 70% of 1RM
-across all sets
Even - 10 Pull-Ups
*Note: Deload
Hang Clean (3-3-3-3-3)
Split Jerk (1-1-1-1-1)
Pull-ups (10-10-10-10)
Metcon
Metcon (Time)
2000M Row
50x 6" Target Burpees
With the remainder of the 14:00,
perform Max Effort Double-Unders.
*14:00 Time Cap
Modifications:
Row = Distance
Target Burpees = Burpees
DU = Singles