Crossfit Pushin Weight - CrossFit
Warm-up
1 Rounds:
7x Clean Pulls. 7x Strict Press
7x Muscle Clean 7x Push Press
7x Front Squats. 7x Split Stance Press
7x Squat Cleans. 7x Split Jerk
Weightlifting
Alternating Every 1:30 for 12:00 of:
Even - 3 Hang Cleans (just above the knee) + 1 Jerk - beginning @ 60% of 1RM and working up to a heavy load (near maximal)
Odd - 10 TTB
Note: This begins @ 0:00, therefore there will be 5 sets of Clean & Jerks and 4 sets of TTB
Hang Clean
Split Jerk
Toes-To-Bar (10-10-10-10)
Metcon
Metcon (Time)
4 Rounds:
200m Plate Carry (45/25)
40x Lateral Plate Hops*
20x Pull-Ups
*Start beside plate, jump on
top, jump to othere side = 1 rep
20:00 Time Cap
Scaling Options:
Plate Carry = Unweighted
Lateral Plate Hops = Forward
PU = Jumping / Ring Rows