Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:10 Dip Support Hold (Top)
5x Deadlifts*
10x DB Upright Rows (Per)
:10 Dip Support Hold (Bottom)
15x Calorie Row
*Working Weight
Weightlifting
1a) 3x8 Deadlift
- Work to a heavy set of 8
- Should be 5-15% heavier than sets of 10
- 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
Metcon (Time)
3 Rounds For Time:
Row 500m
20x DB Snatches (70/50)
- then -
15x Ring Muscle-Ups
*15:00 Time Cap
Modifications:
Row = Distance / Ski / Bike
DB Sn = Load (50/35) (35/20)
RMU = Reps / Strict PU / Kipping
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
- @ 80% 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.