Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
300/250M Row
5x Deadlifts
5x Hang Clean High Pulls
5x Hang Cleans
5x Front Squats
Weightlifting
5 sets of the following complex:
2x Hi-Hang Clean
1x Hang Clean
2x Front Squat
-Rest 2-3:00 between sets
High-Hang Clean
Hang Clean
Front Squat
Metcon
Metcon (4 Rounds for reps)
2 Rounds:
AMRAP 3:00
•Cleans (185/125)
-Rest 3:00
AMRAP 3:00
•Shoulder to Overhead (185/125)
-Rest 3:00
Scaling Options:
Cleans = Load
STO = Load
*One Bar, One Load