Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Strict Press*
10x Barbell Rotations
:30 Jump Rope
10x Russian KB Swings
5x Front Squats*
*Working Weight
Weightlifting
1a) 3x8 Front Squats
- Work to a heavy set of 8
- Try to go heavier than last week
- Rest 1:00
1b) 3x8 Weighted Ring Rows
- Use a load that will allow for at least 5 UB reps
- Rest 1:00
Front Squat (8-8-8)
Weighted Ring Rows (8-8-8)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
9x Shoulder to Overhead (185/125)
21x Kettlebell Swings (70/53)
50x Double-Unders
Modifications:
STO = Load (155/105) (135/95)
KBS = Height / Load (53/35) (35/18)
DU = 150x Singles