Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Arch to Hollow Swings
3x Push Press (55/65/75%)
10x Cuban Presses (45/35/15)
30x Double-Unders/50x Singles
Weightlifting
1x3 Push Press
- @ 85% of 1RM
2x1 Push Press
- @ 95% of 1RM
- Rest 2:00 between sets
Push Press
1x3 Push Press @ 85%
Push Press
2x1 Push Press @ 95%
Gymnastics
Muscle-ups
15:00 Skill Work on Muscle-Ups
-Arch to Hollow Swings
-False Grip Holds
-Static Support Holds (Top & Bottom) on Rings
-Transition Drills (W/ & W/Out Bands)
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:00
5x Box Jumps (24/20)
10x Push Press (95/65)
50x Double-Unders
*Rest 1:00 between Rounds
Scaling Options:
BxJ = Height
PP = Load
DU = 3x Singles