Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Back Squats*
10x Ring Rows
5x Inch Worms
10x Internal Rotations
5x Bent Over Barbell Rows*
150M Ski
*Working Weight
Weightlifting
1a) 3x8 Back Squat
- Work to a heavy set of 8
- This should be 5-15% higher than sets of 10
- Rest 1:00
1b) 3x8 Barbell Bent Over Rows
- Work to a heavy set of 8
- This should be 5-15% higher than sets of 10
- Rest 1:00
Back Squat (8-8-8)
Bent Over Row (8-8-8)
Metcon
Metcon (Time)
5 Rounds:
7x Hang Squat Cleans (185/125)
14x Bar Facing Burpees
200M Ski
*20:00 Time Cap.
Modifications:
HSC = Load (155/105) (135/95)
BFB = Burpees
Ski = Distance / Bike
Supplemental
(1) 5x3 Push Jerks
- work to a max for the complex
- rest exactly 60 seconds between sets
(2) 2:00 ME Push Jerks
- @ 80% 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.