Announcements
-Please get T-shirt order in by this Wednesday for the Fall Brawl. (see concierge or link in CFPW8 familia fb page).
-Wednesday will also be the last day to sign up your team for the FALL BRAWL. Let a coach know if you want to compete but don't have a partner. We can help:)
Crossfit Pushin Weight - CrossFit
Warm-up
1:00 Jump Rope
10x Kip Swings
:10 Dip Support Hold (T & B)
~then~
7x Clean Pulls. 7x Strict Press
7x Muscle Clean 7x Push Press
7x Front Squats. 7x Split Stance Press
7x Squat Cleans. 7x Split Jerk
Weightlifting
Alternating Every 1:30 for 12:00 of:
Even - 3 Hang Cleans (just above the knee) + 1 Jerk - beginning @ 60% of 1RM
-working up to a near maximal final set
Odd - 11 Pull-ups
*Note: This begins @ 0:00, therefore there will be 5 sets of Clean & Jerks and 4 sets of Pull-Ups.
Hang Clean (3-3-3-3-3)
Split Jerk (1-1-1-1-1)
Pull-ups (11-11-11-11)
Metcon
Metcon (Time)
Row 1000M
100x Double-Unders
50x Toes to Bar
10x Ring Muscle-Ups
*18:00 Time Cap
Modifications:
Row = Distance
DU = 200x Singles
TTB = Reps / Leg/Knee Raises
RMU = Reps / 20x Ring Dips