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11/5/2019

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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

5x Inch Worms

10x Arch to Hollow Swings

Weightlifting

Alternating Every 1:30 for 12:00 (9 Sets):

O: 4,3,2,1,1 Hang Cleans (just above the knee)

-beginning @ 60% of 1RM and work to a heavy single for the day

E: 15 GHD Sit-Ups

*Note: There will be 5 sets of Hang Cleans and 4 sets of GHDSU.

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

GHD Situps (15-15-15-15)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 of:

Alternating DB Snatches (70/50)

Chest-to-Bar Pull-Ups

-then-

Run 800m
*15:00 Time Cap

Modifications:

DB Sn = Load (50/35) (35/20)

CTB = Pull-Ups / Jumping / Rows

Run = Row / Ski / Bike

Supplemental

1a) 3×5 1 & 1/4 Front Squats

– Rest 60 seconds, work to a heavy set of 5

1b) 3×1:00 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 (5-5-5)

Double-Unders