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1/4/2019

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Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Drop in fee of $25 for non-members.

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Arch to Hollow Swings

10x PVC Dislocates

10x Calorie Ski

2 Rounds:

5x Clean Grip Deadlifts

5x Hang Muscle Clean

5x Front Squats

5x Strict Press

5x Push Press

5x Push Jerk

Weightlifting

Every 2:30 for 15:00

-Perform 1x Power Clean + 2x Hang Squat Clean + 1x Push Jerk

-Working Sets

Power Clean

Hang Clean

Push Jerk

Metcon

Metcon (Time)

4 Rounds:

10x Overhead Squats (115/80)

10x Chest to Bar Pull-Ups

10x Calorie Ski
12:00 Time Cap

Scaling Options:

OHS = Load (95/65) (75/55)

CTBPU = Reps / Pull-Ups / Jumping

Calorie Ski = Sub :60 Effort