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1/7/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Back Squats*

10x Ring Rows

5x Inch Worms

10x Internal Rotations

5x Bent Over Barbell Rows*

150M Ski

*Working Weight

Weightlifting

1a) 3×8 Back Squat

– Work to a heavy set of 8

– This should be 5-15% higher than sets of 10

– Rest 1:00

1b) 3×8 Barbell Bent Over Rows

– Work to a heavy set of 8

– This should be 5-15% higher than sets of 10

– Rest 1:00

Back Squat (8-8-8)

Bent Over Row (8-8-8)

Metcon

Metcon (Time)

5 Rounds:

7x Hang Squat Cleans (185/125)

14x Bar Facing Burpees

200M Ski
*20:00 Time Cap.

Modifications:

HSC = Load (155/105) (135/95)

BFB = Burpees

Ski = Distance / Bike

Supplemental

(1) 5×3 Push Jerks

– work to a max for the complex

– rest exactly 60 seconds between sets

(2) 2:00 ME Push Jerks

– @ 80% 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.

Push Jerk (3-3-3-3-3)

Push Jerk