6/26/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch Pulls 5x Muscle Snatch 5x Power Snatch 5x Lateral Step-Ups (Per) :10 Dip Support Hold (T&B)WeightliftingEvery 2:00 for 12:00 •5x Power Snatch *Working SetsPower SnatchMetconMetcon (Time)3 Rounds: 15x Hang Power Cleans (95/65) 10x Box Jump Overs (24"/20") 5x Muscle-Ups10:00 Time Cap Scaling…

6/24/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 300M Row 10x Walking Lunges 5x Wall Balls 10x Arch to Hollow Swings 5x Strict Pull-UpsWeightliftingEvery 3:00 for 15:00 6x Back Rack Lunges (Per) 8x Weighted Pull-Ups -Working SetsBack Rack LungeWeighted Pull-upsMetconMetcon (Time)4 Rounds: 500M Row 30x Wall Balls (20/14) 10x Chest to Bar…

6/21/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10x Alternating Lunges (Per) 5x DB Push Press* 1:00 Assault Bike 5x Inchworms 10x Push-Ups *Working WeightWeightliftingEvery 3:00 for 15:00 6x Strict Handstand Push-Ups 8x Bulgarian Split Squats (Per) *Working WeightStrict Handstand Push-Ups (6-6-6-6-6)Bulgarian Split Squat (8-8-8-8-8)MetconPeer Pressure (Time)30/20x Calorie Assault Bike 30x Devil…

6/19/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch Pulls 5x Muscle Snatch 5x Power Snatch 30x Jump Rope 15/12x Calorie SkiWeightliftingEvery 2:00 for 12:00 •3x Power Snatch *Working SetsPower SnatchMetconMetcon (AMRAP - Reps)12:00 AMRAP: Ascending Ladder 1, 2, 3, 4, etc. •Deadlifts (275/185) 10, 20, 30, 40, etc. •Double-UndersScaling Options:…

6/18/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Clean Pulls 5x Muscle Cleans 5x Power Cleans 5x Strict Press 5x Push Press 5x Push Jerk 10x Arch to Hollow Swings 5x InchwormsWeightliftingEvery 2:00 for 12:00 •3x Power Cleans •2x Push Jerk *Working SetsPower CleanPush JerkMetconMetcon (Time)30-25-20-15-10 Toes to Bar Push Press…

6/17/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 300M Row 10x Ring Rows 5x Cossack Squats (Per) 10x Scap Pull-Ups 5x Back Squats* *Working WeightWeightliftingEvery 3:00 for 15:00 6x Back Squats 8x Single Arm Rows (Per) -Working SetsBack SquatSingle Arm Dumbbell RowMetconMetcon (4 Rounds for time)Every 4:00 for 16:00 300M Row 20x…

6/14/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10x GHD Hip Extensions 5x Cuban Press (Per) 1:00 Assault Bike 5x Lateral Step-Ups (Per) 10x Push-UpsWeightlifting5x6 Glute Ham Raises 4x10 Single Arm DB Strict Press* *Working Weight, 10x Per Arm -Alternate Sets w/ :45-:60 RestGlute-Ham Raises (6-6-6-6-6)Single Arm Dumbell Press (10-10-10-10-10)MetconMetcon (AMRAP -…

6/12/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch Pulls 5x Muscle Snatch 5x Power Snatch 10x Arch to Hollow Swings 5x InchwormsWeightliftingEvery 2:00 for 12:00 •2x Power Snatch *Working SetsPower SnatchMetconMetcon (Time)4 Rounds: 3x Clean and Jerks (225/155) 6x Bar Muscle-Ups 9x Burpees Over Bar*10:00 Time Cap Scaling Options: C&J…