Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds
5x Down & Up
5x Elbows High & Outside
5x Muscle Cleans
5x Front Squats
5x Strict Press
5x Push Press
5x Push Jerk
5x Split Jerk
Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
7x2 Clean & Jerk
-Build to the heaviest double C&J in 7 sets
-Rest :90 between sets
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
10x Double-Unders
1x Clean & Jerk (185/125)
200M Run
*Ascending Rep Scheme on DUs and C&Js.
10-1, 20-2, 30-3, 40-4, etc.
Scaled Options
DUs = Singles + Burpees
C&J = 70-75% of heaviest double
Run = 2 Reps