top of page
Search

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.

 
 
 

Recent Posts

See All
CrossFit | Jul 6 - 11

MONDAY Snatch Technique 10min EMOM 1 Power Snatch @ 60-70% 1 Overhead Squat Conditioning 5 Rounds 250m Run 10 Burpees Over Bar 10 Thrusters 95/65 Rest 1 minute Pre & Post WOD Mobility 10 minutes Band

 
 
 
Strength | Jul 6 - 11

Week 4 / DAY 1 DEADLIFT + JERK FOCUS Olympic Lifting EMOM EMOM x 10 2 Push Jerks @ 65 - 70 % Primary Strength Deadlift 5x4 @ 80% Posterior Super-set + Core 3 Rounds 10 Nordic Curls 10 Barbell Bent Ove

 
 
 
Strength | Jun 29 - Jul 3

Week 3 / DAY 1 DEADLIFT + JERK FOCUS Olympic Lifting EMOM EMOM x 10 3 Push Jerks @ 60 - 65 % Primary Strength Deadlift 5x5 @ 75% Posterior Super-set 3 Rounds 10 Nordic Curls 10 Barbell Bent Over Rows

 
 
 

5 Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
Adrian Van Poppel
Dec 03, 2025

5:44 Rx

Like
sfagalde3
Dec 03, 2025

9:11 105#

3 or 4 PP at 95#

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

4:49 Rx

Like
joetorrano
Dec 02, 2025

6:09 Rx

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

7:20

Rx

Like
bottom of page