Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
15/12x AB Calories (Legs Only)
10x Barbell Internal Rotations
10x Barbell Back Squats
10x Hand Release Push-Ups
Weightlifting
5 sets of the following complex:
2x Hi-Hang Clean
2x Front Squat
-Rest 2-3:00 between sets
High-Hang Clean (2-2-2-2-2)
Front Squat (2-2-2-2-2)
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Scaling Options:
Pwr Cl = Load
PsU = Elevated Platform
Sqt = Height Marker