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10/15/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7x Clean Pulls

7x Hang Muscle Cleans

7x Front Squats

7x Hang Squat Cleans

200M Run

10x Arch to Hollow Swings

Weightlifting

Every 1:30 for 12:00:

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

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

E: – 15x Knees to Elbows

– Modify Reps or Range of Motion

Note: These are Full (Squat) Hang Cleans

Hang Clean (4-3-2-1-1)

Knees To Elbow (15-15-15-15)

Metcon

Metcon (Time)

15-12-9

Power Clean (155/105)

Overhead Squats (155/105)

-then-

Run 1 Mile
*15:00 Time Cap

Modifications:

Pwr Cl = Load (135/95) (115/75)

OHS = Load / Front Squats

Run = Distance / Row / Ski / Bike

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