Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7x Clean Pulls
7x Hang Muscle Cleans
7x Front Squats
7x Hang Squat Cleans
300M Row
5x Cossack Squats (Per)
Weightlifting
Alternating Every 1:30 for 12:00:
E: 2x Hang Cleans (just above the knee) beginning @ 60% of 1RM for all sets
O: 7x Jumping Air Squats
*Note: Deload
Hang Clean (2-2-2-2-2)
Jumping Air Squats (7-7-7-7)
Metcon
Metcon (Time)
15x Clusters (155/105)
2k Row
15x Clusters (155/105)
Modifications:
Clusters = Load (135/95) (115/75)
Row = Distance (Sub 8:00)
Supplemental
1a) 3x8 1 & 1/4 Front Squats
- Rest 60 seconds, @ 75% of heaviest 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.