Crossfit Pushin Weight - CrossFit
Warm-up
20x Alternating Lunges w/ Dislocate
3x Inch Worms
10x Arch to Hollow Swings
3x Inch Worms
~then~ :Instructor Led
7x Clean Pulls
7x Hang Muscle Cleans
7x Front Squats
7x Hang Squat Cleans
Weightlifting
Every 1:30 for 12:00:
O: 5, 4, 3, 2, 1 Hang Cleans (Above the Knee)
- beginning @ 60% of 1RM, build to a heavy single
E: - 10x Toes to Bar
- Modify Reps or Range of Motion
Note: These are Full (Squat) Hang Cleans
Hang Clean (3-3-3-3-3)
Toes-To-Bar (10-10-10-10)
Metcon
Metcon (AMRAP - Reps)
AMRAP 12:00
100′ Burpee Broad Jump
100′ OH Walking Lunges (45/25)
Modifications:
Burpee Broad Jump = Burpees
OH Walking Lunges = Lunges
Scoring:
Every 25' = 1 Rep
1 Round = 8 Reps
Supplemental
1a) 3X8 1 & 1/4 Front Squats
- Rest 60 seconds, work to a heavy (not maximal) set of 8
1b) 3X1:00 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.