Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7x Clean Pulls
7x Hang Muscle Cleans
7x Front Squats
7x Hang Squat Cleans
5x Inch Worms
10x Arch to Hollow Swings
Weightlifting
Alternating Every 1:30 for 12:00 (9 Sets):
O: 4,3,2,1,1 Hang Cleans (just above the knee)
-beginning @ 60% of 1RM and work to a heavy single for the day
E: 15 Toes to Bar
*Note: There will be 5 sets of Hang Cleans and 4 sets of TTB.
Hang Clean (4-3-2-1-1)
Toes-To-Bar (15-15-15-15)
Metcon
Metcon (Time)
7 Rounds:
7x Deadlifts (245/155)
11x Bar Facing Burpees
~then~
20x Ring Muscle-Ups
*20:00 Time Cap
Modifications:
Deadlifts = Load (135/95) (115/75)
BFB = Burpees
RMU = Reps / Strict PU / Kipping PU
Supplemental
1a) 3x5 1 & 1/4 Front Squats
- Rest 60 seconds, work to a heavy set of 5
1b) 3x1:00 ME Double-Unders
- Rest 60 seconds
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.