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12/4/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:30 Jump Rope

:10 Ring Dip Support Hold (Top)

5x Good Mornings*

:30 Row

:10 Ring Dip Support Hold (Bottom)

5x Deadlifts*

*Same Bar, Same Weight

Weightlifting

1a) 3×10 Deadlift

– Work to a heavy set of 10

– Rest 1:00

1b) 3×10 Tempo Ring Dips

– 3 counts down, bottom, up, and at lockout

– To be completed using the tempo, even if bands need to be used

– Rest 1:00

Deadlift (10-10-10)

Tempo Ring Dips (10-10-10)

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

1:00 ME Shoulder to Overhead (115/75)

1:00 ME Calorie Row

1:00 ME Double-Unders

1:00 Rest
*Total reps completed at all 3 stations, per roun, will be the score submission.

Modifications:

STO = Load (95/65) (75/55)

Cal Row = Bike / Ski

DU = Singles

Supplemental

1) 5×5 Touch & Go Cleans

– Work to a max for the complex

– Rest exactly 60 seconds between sets

2) 2:00 Max Effort Cleans

– @ 85% of max from #1.

*All Cleans are to be Squat (aka “Full”) Cleans

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

Clean (5-5-5-5-5)

Clean