Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Behind the Neck Strict Press*
10x Front of the Neck Push Press*
5x Inch Worms
10x Wall Balls*
*Working Weight
Weightlifting
10:00 to Establish a 1RM Behind the Neck Push Press
Behind the Neck Push Press
Metcon
Metcon (Time)
2 Rounds:
30x Wall Balls (30/20)
15x 6" Target Burpees
20x Wall Balls (30/20)
10x 6″ Target Burpees
*15:00 Time Cap
Modifications:
WB = Load (20/14)
Targ Burp = Burpees
Supplemental
1) 5x1 3-Position Clean (high hang (power position aka hip), hang (at knee), "touch & go" from floor)
- work to a max for the complex, rest exactly 60 seconds between sets
2) 2:00 ME T&G Cleans (from floor) @ 90% 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.