Crossfit Pushin Weight - CrossFit
Warm-up
20x Alternating Lunges
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: 4, 3, 2, 1, 1 Hang Cleans (Above the Knee)
- beginning @ 60% of 1RM, build to a heavy single
E: - 15x Knees to Elbows
- Modify Reps or Range of Motion
Note: These are Full (Squat) Hang Cleans
Hang Clean (4-3-2-1-1)
Knees To Elbow (15-15-15-15)
Metcon
Metcon (Time)
For time and total reps:
30x KB Swings (70/53)
-then-
3 Rounds of:
20x Split Jumps
20x KB OHS (10 Ea. Arm) (70/53)
-then-
30x KB Swings (70/53)
-then-
3 Rounds of:
20x Split Jumps
20x KB OHS (10 Ea. Arm) (70/53)
-then-
30x KB Swings (70/53)
*15:00 Time Cap
Modifications:
KB = Load (53/35) (35/18)
Split Jumps = Squat Jumps
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.