Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:30 Jump Rope
:10 Ring Dip Support Hold (Top)
5x Good Mornings*
:30 Row
:10 Ring Dip Support Hold (Bottom)
5x Deadlifts*
*Same Bar, Same Weight
Weightlifting
1a) 3x10 Deadlift
- Work to a heavy set of 10
- Rest 1:00
1b) 3x10 Tempo Ring Dips
- 3 counts down, bottom, up, and at lockout
- To be completed using the tempo, even if bands need to be used
- Rest 1:00
Deadlift (10-10-10)
Tempo Ring Dips (10-10-10)
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1:00 ME Shoulder to Overhead (115/75)
1:00 ME Calorie Row
1:00 ME Double-Unders
1:00 Rest
*Total reps completed at all 3 stations, per roun, will be the score submission.
Modifications:
STO = Load (95/65) (75/55)
Cal Row = Bike / Ski
DU = Singles
Supplemental
1) 5x5 Touch & Go Cleans
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Cleans
- @ 85% 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.