Announcements
Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.
The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Drop in fee of $25 for non-members.
CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.
The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).
Any further questions please contact Ashley or Maggie.
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Arch to Hollow Swings
10x PVC Dislocates
10x Calorie Ski
2 Rounds:
5x Clean Grip Deadlifts
5x Hang Muscle Clean
5x Front Squats
5x Strict Press
5x Push Press
5x Push Jerk
Weightlifting
Every 2:30 for 15:00
-Perform 1x Power Clean + 2x Hang Squat Clean + 1x Push Jerk
-Working Sets
Power Clean
Hang Clean
Push Jerk
Metcon
Metcon (Time)
4 Rounds:
10x Overhead Squats (115/80)
10x Chest to Bar Pull-Ups
10x Calorie Ski
12:00 Time Cap
Scaling Options:
OHS = Load (95/65) (75/55)
CTBPU = Reps / Pull-Ups / Jumping
Calorie Ski = Sub :60 Effort