Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:20 Handstand Hold
10x Cossack Squats
5x Bent Over Rows*
:20 Jump Rope
10x Ring Rows
5x Back Squats*
*Working Weight
Weightlifting
1a) 3x10 Back Squat
- Work to a heavy set of 10
- Try to go a little heavier than last week
- Rest 1:00
1b) 3x10 Barbell Bent Over Rows
- Work to a heavy set of 10
- Try to go a little heavier than last week
- Rest 1:00
Back Squat (10-10-10)
Bent Over Row (10-10-10)
Metcon
Metcon (Time)
3 Rounds:
10x Clean and Jerks (155/105)
50x Double-Unders
100' Handstand Walk
15:00 Time Cap.
Modifications:
C&J = Load (135/95) (115/75)
DU = Reps / 100x Singles
HSW = Distance / 5x Wall Climbs
Supplemental
1) 5x5 Push Jerks
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Push Jerks
- @ 90% of max from #1.
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.