Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Internal Rotations (Per)
:10 Dip Support Hold (Top)
5x Good Mornings*
10x Thrusters*
:10 Dip Support Hold (Bottom)
5x Deadlifts*
*Same Bar, Same Weight
Weightlifting
1a) 3x10 Deadlift
- Work to a heavy set of 10
- Try to go a little heavier than last week
- 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 (Time)
3 Rounds:
Run 400m
14x Shoulder to Overhead (155/105)
14x Front Squats (155/105)
*18:00 Time Cap
Modifications:
Run = Distance / Row / Ski / Bike
STO = Load (135/95) (115/75)
FS = Load (135/95) (115/75)
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
- @ 95% 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.