Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7x Clean Pulls
7x Hang Muscle Cleans
7x Front Squats
7x Hang Squat Cleans
:10 Ring Support Hold (T/B)
10x Alternating Lunges
Weightlifting
Alternating Every 1:30 for 12:00 (9 Sets):
O: 3,2,2,1,1 Hang Cleans (just above the knee)
-beginning @ 70% of 1RM and work to a heavy single for the day
E: 7 Knees to Elbows
*Note: There will be 5 sets of Hang Cleans and 4 sets of KTE.
Hang Clean (4-3-2-1-1)
Knees To Elbow (7-7-7-7)
Metcon
Metcon (Time)
3 Rounds:
200m Plate Carry (45/25)
20x Ring Dips
20x Alternating Overhead Lunges (45/25)
20x Hand Release Push-Ups
*15:00 Time Cap
Modifications:
Plate Carry = Load / UnWeighted
R. Dips = Bar / Box
OH Lunges = Load / UnWeighted
HRPU = Elevated
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.