12/12/2018

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10/7x Calorie Row 10x PVC Dislocates 5x Strict Press (Empty Bar) 5x OH Squats (Empty Bar)GymnasticsKipping Technique15:00 Skill Work (a) Arch to Hollow Swings (b) Straight-Arm Lever Pull (c) Bent-Arm Lever Pull aka Gymnastics Kip (d) Bent-Arm Lever Pull with Arch aka Butterfly KipMetconMetcon…

12/11/2018

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 3x Wide Stance Inch Worms 5x Muscle Cleans (Empty Bar) 7x Arch to Hollow Swings 3x Narrow Stance Inch Worms 5x Power Cleans (Empty Bar) 7x Pull-Ups/Jumping/RowsWeightliftingSumo Deadlift15:00 to establish a 5RM Sumo Deadlift https://youtu.be/wQHSYDSgDn8MetconMetcon (Time)21-15-9 Chest to Bar Pull-Ups Power Cleans (185/125) Burpees…

12/3/2018

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10x Overhead Squats (PVC/Empty Bar) 7x Arch to Hollow Swings (Bar/Rings) 5x Sotts Press (PVC/Empty Bar) 10x DB Deadlifts (50/35/20/10) 7x Pull-Ups/Jumping/Rows 5x Strict Push-UpsWeightliftingOverhead Squat15:00 to establish a 5RM Overhead SquatMetconGo Deep (AMRAP - Reps)AMRAP 12:00 6x DB Power Clean (50/35) 2**x Handstand…