Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
150m Ski
10x Ring Rows
5x Cossack Squats (Per)
150m Ski
10x Box Jumps*
5x DB Upright Rows (Per)**
*Working Height
**Working Weight
Weightlifting
1a) 3x10 Back Squat
- work to a heavy set of 10
- Rest 1:00
1b) 3x10 Barbell Bent Over Rows
- Work to a heavy set of 10
- Rest 1:00
Back Squat (10-10-10)
Bent Over Row (10-10-10)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
200m Ski Erg
20x DB Snatch (70/50)
200m Ski Erg
20x Burpee Box Jump Overs (24/20)
*Every 10m = 1 rep, Each round = 80 reps completed.
Modifications:
Ski = Distance / Row
DB Sn = Load (50/35) (35/20)
Burp BxJO = Height / Burpees
Supplemental
1) 5x5 Push Jerks
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Push Jerks
- @ 85% of max from #1.
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.