Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Prone Shoulder Taps (Per)
:10 Dip Support Hold (Top)
5x Good Mornings*
10x Alternating Lunges (Per)
:10 Dip Support Hold (Bottom)
5x Deadlifts*
*Same Bar, Same Weight
Weightlifting
1a) 3x10 Deadlift
- @ 80% of heaviest set of 10
- Rest 1:00
1b) 3x10 Ring Dips
- as fast as possible, use a band if necessary
- Rest 1:00
Deadlift (10-10-10)
Ring Dips (10-10-10)
Metcon
Metcon (Time)
3 Rounds:
24x Split Jumps
12x Power Cleans (135/95)
24x Hand Release Push-Ups
*15:00 Time Cap
Modifications:
Split Jumps = Lunges / Jump Squats
Pwr Cl = Load (115/75) (95/65)
HRPU = Push-Ups / Elevated
Supplemental
5x5 Touch & Go Cleans
- @ 70% of max for the complex
- Rest exactly 60 seconds between sets
*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.