Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Back Squats*
10x Ring Rows
5x 1-Arm DB Press (Per)
10x Kip Swings
5x Barbell Bent Over Rows*
*Working Weight
Weightlifting
1a) 3x8 Back Squat
- Work to a heavy set of 8
- Try to go heavier than last week
- Rest 1:00
1b) 3x8 Barbell Bent Over Rows
- Work to a heavy set of 8
- Try to go heavier than last week
- Rest 1:00
Back Squat (8-8-8)
Bent Over Row (8-8-8)
Metcon
Metcon (Time)
21-15-9
Dumbbell Thrusters (50/35)
Chest to Bar Pull-Ups
*12:00 Time Cap.
Modifications:
DB Th = Load (35/20) (20/10)
CTBPU = Pull-Ups / Jumping / Rows
Supplemental
1) 5x3 Push Jerks
- work to a max for the complex
- rest exactly 60 seconds between sets
2) 2:00 ME 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.