9/4/2019

sitemanager
Tuesday, September 3, 2019 - 23:00

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)