Friday, November 29, 2019 - 00:00

Crossfit Pushin Weight - CrossFit


3 Rounds:

5x Cossack Squats (Per)

:20 Handstand Hold

5x Back Squats*

10x Arch to Hollow Swings

5x Box Jumps**

5x PVC Dislocates

*Working Weight

**Working Height


1a) Paused Back Squat: 2x8 @ 70%, 1x8 @ 75%, 1x5 @ 80%

­- 3 count pause in the bottom, percentage is based on lifetime 1RM -5%

- Rest 1:00

1b) 3x10 Unbroken Max Deficit HSPU

- largest deficit to complete 10 reps, kipping is allowed, this is practice for those who cannot perform deficit or HSPU

– Rest 1:00

*There are 4 sets of back squats, and 3 sets of HSPU. The sequence finishes with the final set of squats.

Paused Back Squat

Paused Back Squat

Paused Back Squat

Deficit Handstand Push-ups

Handstand Push-ups


Metcon (Time)

5 Rounds:

14x Power Snatches (95/65)

14x Box Jumps (30/24)

14x Toes to Bar
*12:00 Time Cap


Pwr Sn = Load (75/55)

BxJ = Height (24/20)

TTB = Leg/Knee Raises