Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:10 Dip Support Hold (Top)
5x Deadlifts*
:10 Dip Support Hold (Bottom)
5x T Push-Ups (Per)
*Working Weight
Weightlifting
1a) 3x8 Deadlift
- Work to a heavy set of 8
- Try to go heavier than last week
- Rest 1:00
1b) 3x8 Weighted Ring Dips
- Use a load that will allow for at least 5 UB reps
- Rest 1:00
Deadlift (8-8-8)
Weighted Ring Dips (8-8-8)
Metcon
Flat Diane (Time)
21x Deadlifts (225/155)
42x Hand Release Push-Ups
15x Deadlifts (225/155)
30x Hand Release Push-Ups
9x Deadlifts (225/155)
18x Hand Release Push-Ups
*15:00 Time Cap
Modifications:
DL = Load (185/125) (155/105)
HRPU = Elevated / Reps
Supplemental
1) 5x3 Touch & Go Cleans
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Cleans
- @ 85% of max from #1
*All Cleans are to be Squat (aka "Full") Cleans
**Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.