12/18/2019

sitemanager
Wednesday, December 18, 2019 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up


2 Rounds:

10x Internal Rotations (Per)

:10 Dip Support Hold (Top)

5x Good Mornings*

10x Thrusters*

:10 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 (Time)


3 Rounds:

Run 400m

14x Shoulder to Overhead (155/105)

14x Front Squats (155/105)
*18:00 Time Cap



Modifications:

Run = Distance / Row / Ski / Bike

STO = Load (135/95) (115/75)

FS = Load (135/95) (115/75)

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

- @ 95% 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.

Clean (5-5-5-5-5)

Clean