Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Back Squats*
1x Rope Climb
5x Barbell Bent Over Rows*
:30 Jump Rope
5x Hang Cleans*
*Working Weight
Weightlifting
1a) 3x8 Back Squat
- @ 75% of heaviest set of 8
- Rest 1:00
1b) 3x8 Barbell Bent Over Rows
- @ 75% of heaviest set of 8
- Rest 1:00
Back Squat (8-8-8)
Bent Over Row (8-8-8)
Metcon
Metcon (Time)
1x Rope Climb
75x Double-Unders
1x Rope Climb
30x Hang Clusters (135/95)
1x Rope Climb
75x Double-Unders
1x Rope Climb
*15:00 Time Cap.
Modifications:
RC = Knotted / 3x Up-Down
DU = 200x Singles
HCl = Load (115/80) (95/65)
Supplemental
5x3 Push Jerks
- @ 75% of heaviest of max for the complex
- rest exactly 60 seconds between sets
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.