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1/8/2020

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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) 3×8 Deadlift

– Work to a heavy set of 8

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

– Rest 1:00

1b) 3×8 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) 5×3 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