Crossfit Pushin Weight - CrossFit
Warm-up
EMOM 10:00
Odd - 10x Thrusters (45/35)
Even - 7x Burpees Over Bar
Weightlifting
1 1/4 Back Squat
5x3 1 1/4 Back Squat
-@ 80% of 1RM Front Squat
-2:00 Rest between sets
Metcon
AMRAP 5:00
-2:00 Rest
AMRAP 5:00
-2:00 Rest
AMRAP 5:00
Metcon (AMRAP - Reps)
Round 1: AMRAP 5:00
50x Push Press (95/65)
Max Effort Burpees Over Bar
Scaling Options:
PP = Load
BOB = Burpees
Metcon (AMRAP - Reps)
Round 2: AMRAP 5:00
40x Pull-Ups
Max Effort Hang Power Cleans (95/65)
Scaling Options:
PU = Jumping PU / Ring Rows
HPC = Load
Metcon (AMRAP - Reps)
Round 3: AMRAP 5:00
30x Ring Dips
Max Effort Thrusters (95/65)
Scaling Optins:
RD = Parallettes / Box
Thruster = Load