10/8/2019

sitemanager
Monday, October 7, 2019 - 23:00

Crossfit Pushin Weight - CrossFit


Warm-up


20x Alternating Lunges

3x Inch Worms

10x Arch to Hollow Swings

3x Inch Worms

~then~ :Instructor Led

7x Clean Pulls

7x Hang Muscle Cleans

7x Front Squats

7x Hang Squat Cleans

Weightlifting


Every 1:30 for 12:00:

O: 4, 3, 2, 1, 1 Hang Cleans (Above the Knee)

- beginning @ 60% of 1RM, build to a heavy single

E: - 15x Knees to Elbows

- Modify Reps or Range of Motion

Note: These are Full (Squat) Hang Cleans

Hang Clean (4-3-2-1-1)

Knees To Elbow (15-15-15-15)

Metcon

Metcon (Time)


For time and total reps:

30x KB Swings (70/53)

-then-

3 Rounds of:

20x Split Jumps

20x KB OHS (10 Ea. Arm) (70/53)

-then-

30x KB Swings (70/53)

-then-

3 Rounds of:

20x Split Jumps

20x KB OHS (10 Ea. Arm) (70/53)

-then-

30x KB Swings (70/53)
*15:00 Time Cap



Modifications:

KB = Load (53/35) (35/18)

Split Jumps = Squat Jumps

Supplemental


1a) 3X8 1 & 1/4 Front Squats

- Rest 60 seconds, work to a heavy (not maximal) set of 8

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.

1 1/4 Front Squat (8-8-8)

Double-Unders