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8/11/2017

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 12/8x Cal Assault Bike 5x Clean High Pulls 5x Muscle Cleans 5x Front Squats 5x ThrustersWeightliftingSquat Clean15:00 to Establish a 1 Rep Max Squat Clean -Rest As Needed Between SetsHammer (5 Rounds for time)5 Rounds, each for time of: 5 Power Cleans, 135# 10…

8/9/2017

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: :30 Double/Single-Unders :15 Ring Support Hold (Top) :15 Ring Support Hold (Bottom) 10x Cossack Squats (Per) 10x Squat JumpsWeightliftingFront Squat15:00 to Establish a 1 Rep Max Front Squat. -Rest As Needed Between SetsMetconMetcon (Time)100-80-60-40-20 Double-Unders 20-16-12-8-4 Ring DipsScaling Options: DU = Singles + 5x…

8/8/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 300/250M Ski 10x Arch to Hollow Swings 5x Alternating Jumping Lunges (5x per) 3x Wall ClimbsWeightlifting5 Sets 8x Dumbbell Press (Each Arm) 8x Front Foot Elevated Split Squat (2-4") (Each Leg) -Rest :90 between setsSingle Arm Dumbell PressFront Foot Elevated Split SquatMetconMetcon (AMRAP -…

8/7/2017

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 5x Snatch High Pull 5x Muscle Snatch 5x Overhead Squat 5x Snatch Balance 200M RunWeightliftingSquat Snatch15:00 to Establish a 1 Rep Max Squat Snatch.MetconMetcon (8 Rounds for time)Every 2 Minutes for 16:00 3x Power Snatch (135/95) 5x Burpees Over Bar 7x Chest to Bar…

8/4/2017

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Crossfit Pushin Weight - CrossFitWarm-up400M Run *Gear Set-UpMetconLumberjack 20 (Time)20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24" Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5…

8/3/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 7x Clean High Pulls 7x Hang Cleans 7x Front Squats 7x Strict Press 7x Push Press 7x Cat & Camel StretchesWeightlifting5 sets of the following complex: •2x Hi-Hang Clean •2x Hang Clean •2x Squat Clean •2x Front Squat -Rest 2-3:00 between sets -Working weight…

8/1/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: •200/150M Ski Erg •10x Ring Rows •10x Arch to Hollow Swings •10x Forward Leg Swings (Per) •:20-:30 Handstand HoldGymnasticsStrict Chest to Bar Pull-Ups (6-6-6-6-6)5x6 Strict Chest to Bar Pull-Ups -Add Weight if Capable -Rest 2:00 between sets Scaling Options •Strict Pull-Ups •Banded Strict Pull-Ups…

7/31/2017

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Crossfit Pushin Weight - CrossFitWarm-up800M Run 2 Rounds: 7x Snatch High Pulls 7x Muscle Snatch 7x Overhead Squats 7x Snatch BalanceWeightlifting5 sets of the following complex: •2x Hi-Hang Snatch •2x Hang Snatch •2x Squat Snatch •2x Overhead Squat -Rest 2-3:00 between sets -Working weight each setHigh-Hang SnatchHang SnatchSquat SnatchOverhead SquatMetcon3…