Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7x Clean High Pulls
7x Hang Cleans
7x Front Squats
7x Arch to Hollow Swings
7x Banded Pull-Aparts (Overhand)
Weightlifting
5 sets of the following complex:
•2x Hi-Hang Clean
•2x Hang Clean
•1x Squat Clean
•2x Front Squat
-Rest 2-3:00 between sets
-Working weight each set
High-Hang Clean
Hang Clean
Squat Clean
Front Squat
Metcon
T.U.P. (Time)
15-12-9-6-3
Power Cleans, 135#
Pull-ups
Front Squats, 135#
Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Scaling Options:
Pwr Cl = Load
Fr Sqt = Load
*One Bar, One Weight
PU = Strict w/ Bands, Jumping, Ring Rows