Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls 5x Strict Press
5x Muscle Clean 5x Push Press
5x Power Clean 5x Push Jerk
~then~
10x Scapular Pull-Ups
5x Samson Lunges (Per)
10x Arch to Hollow Swings
Weightlifting
1) Every 1:30 for 6:00 (5 Total Sets):
3x T&G Power Cleans & Jerks
- begin around 70% of 1RM and work to a near max triple for the day
*Rest 2:00
2) 1:30 ME Power Clean & Push Jerks @ 95% of Max Load from #1
Clean and Jerk (3-3-3-3-3)
Clean and Jerk
Metcon
Metcon (Time)
21-15-9
Power Clean (95/65)
Chest to Bar Pull-Ups
Shoulder to Overhead (95/65)
Modifications:
Pwr Cl = Load (75/55) (65/45)
CTBPU = Pull-Ups / Jumping / Rows
STO = Load (75/55) (65/45)
Supplemental
1a) 3x5 Behind the Neck Push Press
- Rest 60 seconds, Jerk Grip, work to a near 5RM
1b) 3x5 Barbell Bent Over Row
- Rest 60 seconds, work to a near 5RM
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.