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4/19/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10/7x Calorie Bike 10x Ring Rows 5x Inchworms :10 Dip Supoort Hold (T/B) 10x Alt Walking Lunges (Per)Weightlifting5x8 Front Foot Elevated Split Squats -8 Per Leg, 2-4" Elevation 4x10 Alternating Dumbbell Curls *Working WeightFront Foot Elevated Split Squat (8-8-8-8-8)Dumbbell Curls (10-10-10-10)MetconMetcon (3 Rounds for…

4/17/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch Pulls 5x Muscle Snatch 5x Overhead Squat 5x Squat Snatch 10x Banded Pull-Aparts (Pronated) 200M RunWeightliftingEvery 1:30 for 12:00 Odd: 2x Snatch Pull + 1x Squat Snatch Even: 6x Barbell Bent Over Rows *Working WeightSnatch Pull (2-2-2-2-2)Squat Snatch (1-1-1-1-1)Bent Over Row (6-6-6-6)MetconMetcon…

4/16/2019

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Crossfit Pushin Weight - CrossFitWarm-up4 Rounds: 3x Back Squats (50/60/70/80%)* 5x Wall Balls 3x Lateral Step-Ups (Per) 5x Calorie Ski *Based off 3/26/19WeightliftingEvery 2:30 for 10:00 5x Back Squats *@90-95% 5RM BS (3/26/19) **5th Set @ 10:00 MarkBack Squat (5-5-5-5-5)MetconMetcon (Time)2 Rounds: 50x Wall Balls (20/14) 35x Box Jump Overs…

4/12/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10/7x Calorie Bike 5x DB Upright Row (Per) 10x Push Press 5x Step-Ups (Per, Unweighted) 10x Arch to Hollow SwingsWeightlifting5x6 Weighted Step-Ups* -6 Per Leg, Parallel Height 4x10 Push Press* *Working WeightWeighted Step-ups (6-6-6-6-6)Push Press (10-10-10-10)MetconMetcon (Time)20-18-16....6-4-2 Alternating Dumbbell Snatch Calorie Bike Toes to…

4/9/2019

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 5x Back Squats (45/60/75%)* :10 Dip Support Hold ( T&B) 5x Wall Balls 20x Jump Rope *Based off 3/26/19WeightliftingEvery 2:30 for 10:00 8x Back Squats *@80% 5RM BS (3/26/19) **5th Set @ 10:00 MarkBack Squat (8-8-8-8-8)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15:00 60x Double-Unders…