Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Box Squat
12x2 @ 65% 1RM + 25% Band Resistance
- Every :40
Deadlift
EMOM 10
Banded Deadlifts @ 70% + 25% Band Tension
*Quick Singles
Weighted Lunges
4x12 Weighted Alt. Lunges
-12x Each Leg
-Alternate Lunges
-Rest As Needed Between Sets
Pause Squat
4x10 Pause Back Squat
-2 Count Pause @ Bottom
-35-45% of Comp 1RM BS
-Rest 2:00 b/t sets
GHD Situps
3x20 Weighted GHD Sit-Ups
-Hold a 15-25# Plate
-Rest 2:00 between sets