Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls 5x Strict Press
5x Muscle Clean 5x Push Press
5x Power Clean 5x Push Jerk
-then-
10x Russian KB Swings
10x S. A. DB Upright Row (Per)
5x Lateral Box Step-Ups (Per)
Weightlifting
1) Every :90 for 7:30:
3 T&G Power Clean & Push Jerks
- beginning @ 65% of 1RM, build to a heavy triple
*Rest 2:00 before beginning #2
2) 1:30 Max Effort Power Clean & Push Jerks @ 85% of Max Load from #1
Clean and Jerk (3-3-3-3-3)
Clean and Jerk
Max Reps
Metcon
Metcon (15 Rounds for reps)
5 Rounds:
:45 Burpee Box Jump Over (30/24)
:15 Rest
:45 Alternating DB Snatch (70/50)
:15 Rest
:45 KB Swings (70/53)
:15 Rest
Modifications:
Bur BxJO = Burpees
DB Sn = Load (50/35)
KBS = Load (53/35)
Supplemental
1a) 3x8 Behind the Neck Push Press
- Rest 60 seconds, Jerk Grip
1b) 3x8 Barbell Bent Over Row
- Rest 60 seconds, work to a near 8RM
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.