Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
Establish 3RM C.G. Bench + 30% Accommodating Resistance based of 1RM BP
Chest-To-Bar Pull-ups
5x6 Weighted/Strict Chest to Bar Pull-Ups
1 1/4 Incline Bench Press
4x8 1 1/4 Incline Bench
-Working Sets
-Rest 2:00 between sets
Fat Bar Pull-Up
4x10 Strict Fat Bar Pull-Ups
-Full Extension @ bottom
-Eyes over at top
-Unbroken Sets
-Rest As Needed
Ring Push-Ups
3x Max Reps
-Full ROM
-Rest As Needed b/t sets