Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:10 Dip Support Hold (Top)
5x Deadlifts*
:10 Dip Support Hold (Bottom)
5x DB Upright Rows (Per)
10x Kip Swings
*Working Weight
Weightlifting
1a) 3x8 Deadlift
- Work to a heavy set of 8
- Try to go heavier than last week
- Rest 1:00
1b) 3x8 Weighted Ring Dips
- Use a load that will allow for at least 5 UB reps
- Rest 1:00
Deadlift (8-8-8)
Weighted Ring Dips (8-8-8)
Metcon
Metcon (Time)
100' Burpee Broad Jump
~then~
3 Rounds:
20x DB Snatch (70/50)
10x Bar Muscle-Ups
*Time Cap 12:00
Modifications:
Broad Jump = Distance
DB Sn = Load (50/35)
BMU = Reps / CTB / Pull-Ups
Supplemental
1) 5x3 Touch & Go Cleans
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Cleans
- @ 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.