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11/6/2019

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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 PVC Dislocates

5x Inch Worms

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 @ 90% of Max Load from #1

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

Clean and Jerk

Metcon

Metcon (Time)

21-15-9

Overhead Squat (155/105)

Toes to Bar
Modifications:

OHS = Front Squat / Load

TTB = Hanging Leg/Knee Raises

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)