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10/30/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls 5x Strict Press

5x Muscle Clean 5x Push Press

5x Power Clean 5x Push Jerk

~then~

10x Wall Balls

5x T Push-Ups (Per Side)

10x Arch to Hollow Swings

Weightlifting

1) Every 1:30 for 6:00 (5 Total Sets):

3x T&G Power Cleans & Jerks

– begin around 65% of 1RM and work to a near max triple for the day

*Rest 2:00

2) 1:30 ME Power Clean & Push Jerks @ 85% of Max Load from #1

Clean and Jerk (3-3-3-3-3)

Clean and Jerk

Metcon

Metcon (16 Rounds for reps)

4 Rounds:

:40 Hang Power Cleans (135/95)

:20 Rest

:40 Wall Balls (30/20)

:20 Rest

:40 Toes to Bar

:20 Rest

:40 Strict Handstand Push-Ups

:20 Rest
Modifications:

HPC = Load (115/75) (95/65)

WB = Load / Height

TTB = Hanging Leg/Knee Raises

StHSPU = Kipping/Hand Release

Supplemental

1a) 3×5 Behind the Neck Push Press

– Rest 60 seconds, Jerk Grip, work to a near 5RM

1b) 3×5 Barbell Bent Over Row

– Rest 60 seconds, work to a near 5RM

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

Behind the Neck Push Press (5-5-5)

Bent Over Row (5-5-5)