Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
2x Front Squats*
4x Back Squats*
:10 Dip Support Hold (Top/Bottom)
5x KB Clean & Jerk* (Per Arm)
*Working Weight
Weightlifting
Front Squat/Back Squat: 6X3/6 @ 90% (of max FS)
– Rest 2:00
Explanation: Complete 3 Front Squats @ 90% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 90% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
Front Squat (3-3-3-3-3-3)
Front Squat (3-3-3-3-3-3)
Back Squat (6-6-6-6-6-6)
Metcon
Metcon (16 Rounds for reps)
4 Rounds:
:45 ME Single KB Clean & Jerk (R.H.) (53/35)
:15 Rest
:45 V-Ups
:15 Rest
:45 ME Single KB Clean & Jerk (L.H.) (53/35)
:15 Rest
:45 Ring Dips
:15 Rest
Modifications:
KB C&J = Load (44/26) (35/18)
V-Ups = Ab Mat Sit-Ups
Ring Dips = Bar Dips