Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
2x Front Squats*
4x Back Squats*
10x Ring Swings (MU Only)
:10 Dip Support Hold (Top/Bottom)
20x Jump Rope (Doubles/Singles)
*Working Weight
Weightlifting
Front Squat/Back Squat: 6X3/6 @ 85% (of max FS)
– Rest 2:00
Explanation: Complete 3 Front Squats @ 85% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 85% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
Front Squat
Back Squat
Metcon
Metcon (15 Rounds for reps)
5 Rounds
:40 ME Double-Unders
:20 Rest
:40 ME Muscle-Ups
:20 Rest
:40 ME Power Cleans (155/105)
:20 Rest
Scaling Options:
DU = Singles
MU = Ring/Bar Dips
Pwr Cl = Load (135/95) (115/75)