Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Alternating Lunges
:10 Ring Dip Support Hold (Top)
5x Good Mornings*
10x Alternating Upright Rows
:10 Ring Dip Support Hold (Bottom)
5x Deadlifts*
*Same Bar, Same Weight
Weightlifting
1a) 3x10 Deadlift
- Work to a heavy set of 10
- Try to go a little heavier than last week
- Rest 1:00
1b) 3x10 Tempo Ring Dips
- 3 counts down, bottom, up, and at lockout
- To be completed using the tempo, even if bands need to be used
- Rest 1:00
Deadlift (10-10-10)
Tempo Ring Dips (10-10-10)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
50' Overhead KB Walking Lunge (70/53)*
25x Toes To Bar
50x Alternating KB Snatch (70/53)
25x GHD Sit-Ups
*Alternate arms every 25' completed. Every 5' completed = 1 Rep. 110 reps = 1 completed round.
Modifications:
OH Lunges = Load (53/35) (44/26)
TTB = Hanging Leg/Knee Raises
KB Sn = Load (53/35) (44/25)
GHDSU = Ab Mat Sit=Ups
Supplemental
1) 5x5 Touch & Go Cleans
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Cleans
- @ 90% of max from #1.
*All Cleans are to be Squat (aka "Full") Cleans
**Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.