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10/1/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

20x Alternating Lunges w/ Dislocate

3x Inch Worms

10x Arch to Hollow Swings

3x Inch Worms

~then~ :Instructor Led

7x Clean Pulls

7x Hang Muscle Cleans

7x Front Squats

7x Hang Squat Cleans

Weightlifting

Every 1:30 for 12:00:

O: 5, 4, 3, 2, 1 Hang Cleans (Above the Knee)

– beginning @ 60% of 1RM, build to a heavy single

E: – 10x Toes to Bar

– Modify Reps or Range of Motion

Note: These are Full (Squat) Hang Cleans

Hang Clean (3-3-3-3-3)

Toes-To-Bar (10-10-10-10)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:00

100′ Burpee Broad Jump

100′ OH Walking Lunges (45/25)
Modifications:

Burpee Broad Jump = Burpees

OH Walking Lunges = Lunges

Scoring:

Every 25′ = 1 Rep

1 Round = 8 Reps

Supplemental

1a) 3X8 1 & 1/4 Front Squats

– Rest 60 seconds, work to a heavy (not maximal) set of 8

1b) 3X1:00 ME Double-Unders

– Rest 60 seconds

*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.

1 1/4 Front Squat (8-8-8)

Double-Unders