Crossfit Pushinw8 - CrossFit
Warm-up
"War"
High Card Loses, and the athlete(s) does the number of reps that are on the card.
Face Cards = 10
Aces = 11
If there's a tie, it's just like regular War (3 down cards and then another draw).
Movement of the day is a Thruster with an empty bar.
Weightlifting
5 Sets of the Following Complex:
3x Clean
1x Push Jerk
*Focus on Full Squat Depth
Clean (3-3-3-3-3)
Push Jerk (1-1-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
5 Rounds:
AMRAP 2:00
5x Thrusters (135/95)
5x Burpee Box Jump Overs (24/20)
5x Ring Dips
-Rest 2:00
Scaling Options:
Thrusters = Load
Burp BxJ Over = Height
Ring Dips = Box/Bar
*Each new 2 minute AMRAP you will start off where you stopped on the previous 2 minute AMRAP.
**For scoring you will enter in total completed rounds + reps.