Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Front Squats*
10x Barbell Internal Rotations
200m Run
10x Scapular Pull-Ups
5x 1-Arm Upright Rows*
*Working Weight
Weightlifting
1a) 3x10 Front Squats
- Work to a heavy set of 10
- Try to go a little heavier than last week
- Rest 1:00
1b) 3x10 Tempo Ring Rows
- Feet elevated to height of rings, or floor
- 3 counts up, top, down, and at bottom
- To be completed using the tempo
- Rest 1:00
Front Squat (10-10-10)
Tempo Ring Rows (10-10-10)
Metcon
Metcon (Time)
Run 800m
100x Alt KB Snatches (53/35)
Run 800m
*15:00 Time Cap
Modifications:
Run = Distance / Row / Ski / Bike
KB Sn = Load (35/26) (26/18)