9/20/2017

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 5x Snatch High Pulls 5x Muscle Snatch 5x Overhead Squats 5x Snatch Balance 5x Sotts Press 200M RunWeightliftingSquat Snatch20:00 to establish a 1 Rep Max squat Snatch.MetconMetcon (Time)4 Rounds: 200M Run 10x Toes to Bar 10x Hang Power Snatch (115/75) *15:00 Time CapScaling Options:…

9/19/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 3x Front Squats (50/70%) 5x Strict Push-Ups 7x Arch to Hollow Swings 3x Front Squats (60/80%) 5x Pull-Ups (Strict/Jumping) 7x Scapular Push-UpsWeightliftingFront Squat3x2 Front Squat @ 90% of 1RM. -Rest 3:00 between sets.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16:00 40x Air Squats 20x Push-Ups…

9/18/2017

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 5x Clean High Pulls 5x Muscle Cleans 5x Front Squats 5x Box Jumps 15-20x Doubles/SinglesWeightliftingSquat Clean20:00 to establish a 1 Rep Max Squat Clean.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12:00 •25x Double-Unders •15x Box Jump Overs (24/20) •5x Power Cleans (185/125)Scaling Options: DU =…

9/15/2017

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 200M Run 10x Arch to Hollow Swings 10x Russian KB Swings 10x Goblet Squats (70/53)Weightlifting1 1/4 Front Squat (6-6-6-6-6)5x8 1 1/4 Front Squats -Start @ 40-45% of 1RM -Working Sets -Rest 2:30 between setsMetconMetcon (Time)3 Rounds: 800M Run 12x Chest to Bar Pull-Ups 6x…

9/13/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch High Pulls 5x Muscle Snatch 5x Overhead Squats 5x Snatch Balance 5x Sotts Press 5x Ski Erg CalWeightliftingSquat Snatch15:00 to establish a 5 rep max squat snatch, all Reps are to be Touch & Go.MetconMetcon (Time)50x Calorie Ski Erg 30x Thrusters (135/95)…

9/12/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 2x Front Squats (50/70%) 3x Inch Worms 5x Box Jumps (24/20) 2x Front Squats (60/80%) 3x Lateral Step-Ups (Per) 5x Push-UpsWeightliftingFront Squat5x1 Front Squat @ 90% of 1RM. -Rest 2:00 between sets.MetconMetcon (Time)5 Rounds: 200M Run 10x Burpees to Target (6") 10x Box Jumps…

9/11/2017

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 5x Clean High Pulls 5x Muscle Cleans 5x Front Squats 5x Thrusters 5x Ring DipsWeightliftingSquat Clean15:00 to establish a 5 rep max squat clean, all Reps are to be Touch & Go.MetconMetcon (Time)3 Rounds: •500M Row (Sub 2:30) •20x Wall Balls (20/14) •10x Ring…