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12/3/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

150m Ski

10x Ring Rows

5x Cossack Squats (Per)

150m Ski

10x Box Jumps*

5x DB Upright Rows (Per)**

*Working Height

**Working Weight

Weightlifting

1a) 3×10 Back Squat

– work to a heavy set of 10

– Rest 1:00

1b) 3×10 Barbell Bent Over Rows

– Work to a heavy set of 10

– Rest 1:00

Back Squat (10-10-10)

Bent Over Row (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

200m Ski Erg

20x DB Snatch (70/50)

200m Ski Erg

20x Burpee Box Jump Overs (24/20)
*Every 10m = 1 rep, Each round = 80 reps completed.

Modifications:

Ski = Distance / Row

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

Burp BxJO = Height / Burpees

Supplemental

1) 5×5 Push Jerks

– Work to a max for the complex

– Rest exactly 60 seconds between sets

2) 2:00 Max Effort Push Jerks

– @ 85% of max from #1.

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

Push Jerk (5-5-5-5-5)

Push Jerk