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 @ 70% of 1RM Power Clean
-Working Weight
Note: Reps are Unbroken, if 70% is too heavy lighten the starting weight.
Power Clean
Push Jerk
Metcon
Metcon (Time)
50' Burpee Broad Jumps
40x Air Squats
30x Hang Power Snatches (75/55)
50' Burpee Broad Jumps
30x Air Squats
20x Hang Power Snatches (75/55)
50' Burpee Broad Jumps
20x Air Squats
10x Hang Power Snatches (75/55)
20:00 Time Cap
Scaling Options:
Broad Jump = Distance
Air Squats = Reps
HPS = Load (65/45) (45/35)