1/8/2020

sitemanager
Wednesday, January 8, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up


2 Rounds:

:10 Dip Support Hold (Top)

5x Deadlifts*

10x DB Upright Rows (Per)

:10 Dip Support Hold (Bottom)

15x Calorie Row

*Working Weight

Weightlifting


1a) 3x8 Deadlift

- Work to a heavy set of 8

- Should be 5-15% heavier than sets of 10

- Rest 1:00



1b) 3x8 Weighted Ring Dips

- Use a load that will allow for at least 5 UB reps

- Rest 1:00

Deadlift (8-8-8)

Weighted Ring Dips (8-8-8)

Metcon

Metcon (Time)


3 Rounds For Time:

Row 500m

20x DB Snatches (70/50)

- then -

15x Ring Muscle-Ups
*15:00 Time Cap



Modifications:

Row = Distance / Ski / Bike

DB Sn = Load (50/35) (35/20)

RMU = Reps / Strict PU / Kipping

Supplemental


1) 5x3 Touch & Go Cleans

- Work to a max for the complex

- Rest exactly 60 seconds between sets



2) 2:00 Max Effort Cleans

- @ 80% 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 (3-3-3-3-3)

Clean