1/10/2020

sitemanager
Friday, January 10, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up


2 Rounds:

5x Front Squats*

10x Scap Push-Ups

200m Row

10x Barbell Internal Rotations

5x Strict Press*

*Working Weight

Weightlifting


1a) 3x8 Front Squats

- Work to a heavy set of 8

- Should be 5-15% heavier than sets of 10

- 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 (Time)


1000M Row

30x Thrusters (115/75)

500M Row

20x Thrusters (115/75)
*15:00 Time Cap



Modifications:

Row = Distance / Ski / Bike

Thrusters = Load (95/65) (75/55)