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9/10/2019

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Announcements

-Please get T-shirt order in by this Wednesday for the Fall Brawl. (see concierge or link in CFPW8 familia fb page).

-Wednesday will also be the last day to sign up your team for the FALL BRAWL. Let a coach know if you want to compete but don’t have a partner. We can help:)

Crossfit Pushin Weight – CrossFit

Warm-up

1:00 Jump Rope

10x Kip Swings

:10 Dip Support Hold (T & B)

~then~

7x Clean Pulls. 7x Strict Press

7x Muscle Clean 7x Push Press

7x Front Squats. 7x Split Stance Press

7x Squat Cleans. 7x Split Jerk

Weightlifting

Alternating Every 1:30 for 12:00 of:

Even – 3 Hang Cleans (just above the knee) + 1 Jerk – beginning @ 60% of 1RM

-working up to a near maximal final set

Odd – 11 Pull-ups

*Note: This begins @ 0:00, therefore there will be 5 sets of Clean & Jerks and 4 sets of Pull-Ups.

Hang Clean (3-3-3-3-3)

Split Jerk (1-1-1-1-1)

Pull-ups (11-11-11-11)

Metcon

Metcon (Time)

Row 1000M

100x Double-Unders

50x Toes to Bar

10x Ring Muscle-Ups
*18:00 Time Cap

Modifications:

Row = Distance

DU = 200x Singles

TTB = Reps / Leg/Knee Raises

RMU = Reps / 20x Ring Dips