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CrossFit / Tue, Dec 2

Upper Body Push/Pull + Barbell Metcon


Warm-up | Barbell Complex

3 Rounds of:

5 Deadlifts + 5 Hang Power Cleans + 5 Front Squats

(empty/light bar)


Strength

Strict Press 4x8 + Superset Bent-Over Rows 4x10


WOD | For Time

4 Rounds of:

12 BB Push Press (Rx: 95/65)

9 BB Hang Power Cleans (Same)

6 Front Squats (Same)


Cool-down

Banded Shoulder Distractions + Lacrosse Ball Pec Smach.

 
 
 

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Adrian Van Poppel
Dec 03, 2025

5:44 Rx

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sfagalde3
Dec 03, 2025

9:11 105#

3 or 4 PP at 95#

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Nick Vay
Nick Vay
Dec 02, 2025
Rated 5 out of 5 stars.

4:49 Rx

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joetorrano
Dec 02, 2025

6:09 Rx

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Jonathan Shores
Jonathan Shores
Dec 02, 2025
Rated 4 out of 5 stars.

7:20

Rx

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