Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7x Clean Pulls
7x Hang Muscle Cleans
7x Front Squats
7x Hang Squat Cleans
10x Scapular Pull-Ups (Bar/Rings)
10x Arch to Hollow Swings (Bar/Rings)
Weightlifting
Alternating Every 1:30 for 12:00 (9 Sets):
O: 2 Hang Cleans (just above the knee)
- @ 75% of 1RM
E: 12x Toes to Bar
*Note: DeLoad, there will be 5 sets of Hang Cleans and 4 sets of TTB.
Hang Clean (2-2-2-2-2)
Toes-To-Bar (12-12-12-12)
Metcon
Metcon (Time)
7 rounds of: 2:00 to complete...
15 Deadlifts (155/105)
-then-
1 set ME UB Muscle-Ups
*After completing 1 set of UB MU, rest the remainder of the 2:00. If the athlete cannot complete at least 5 MU UB, they may break (the goal is overall volume).
Modifications:
DL = Load
MU = CTB / Pull-Ups / Rows
Supplemental
1a) 3x5 1 & 1/4 Front Squats
- Rest 60 seconds, @ 70% of heaviest set of 5
1b) 3x25 Unbroken Double-Unders
- Rest 60 seconds
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.