Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:10 Dip Support Hold (Top)
5x Deadlifts*
:10 Dip Support Hold (Bottom)
5x Power Cleans*
10x Internal Rotations
*Working Weight
Weightlifting
1a) 3x8 Deadlift
- @ 75% of heaviest set of 8
- Rest 1:00
1b) 3x8 Weighted Ring Dips
- Unbroken reps only
- Rest 1:00
Deadlift (8-8-8)
Weighted Ring Dips (8-8-8)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Modifications:
Cl = Load (115/80) (95/65)
Dips = Reps / Bar
Supplemental
5x3 Touch & Go Cleans
- @ 75% of max for the complex
- Rest exactly 60 seconds between sets
*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.