11/`18/2016

karasilva
Friday, November 18, 2016 - 00:00

Announcements


We will be closed on Thanksgiving Day.

Black Friday 10am and 11am classes.

Crossfit Pushinw8 - CrossFit


Warm-up


2 Rounds:

5x Down & Up (Clean Grip)

5x Elbows High & Outside

5x Hang Muscle Cleans

5x Hang Squat Cleans

5x Strict Press

5x Push Press

5x Push Jerk

5x Split Jerk

*Focus on a tight bar path & utilizing your legs (NOT ARMs) during the clean.

Weightlifting

Clean and Jerk (EMOM 10:00 x 1 @ 70-75%)

Metcon

Metcon (Time)


50x Calorie Row

30x Wall Balls (20/14)

10x Clean & Jerk (225/155)

30x Wall Balls (20/14)

50x Calorie Row
Scaling Options:

Cal Row = Reps

Wall Balls = Load or Reps

C&J = 65-70% of 1RM