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4/8/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Clean Pulls 5x Muscle Clean 5x Front Squat 5x Squat Clean 10x Scap Pull-UpsWeightliftingEvery 1:30 for 12:00 (9 Sets) Odd: 3x Clean Pulls + 1x Hang Squat Clean Even: 10/7x Strict Pull-Ups *Working WeightClean Pull (3-3-3-3-3)Hang Clean (1-1-1-1-1)Strict Pull-Ups (10/7-10/7-10/7-10/7)MetconMetcon (Time)4 Rounds: 12x…

4/5/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10x Calorie Row 5x PVC Dislocates 10x Overhead Squats 5x Box Jumps 10x Ring RowsWeightliftingOverhead Squat (6-6-6-6-6)5x6 Overhead Squat *Working WeightSingle Arm Dumbbell Row (8-8-8-8)4x8 Single Arm Dumbbell Row *8 Per ArmMetconMetcon (AMRAP - Reps)20 minute AMRAP: 100x Calorie Row 80x Box Jump Overs…

4/2/2019

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 5x Back Squats (40/50/60%)* 7x Scapular Pull-Ups 5x Wall Balls 7x Arch to Hollow Swings *Based off 3/26/19WeightliftingEvery 2:30 for 10:00 10x Back Squats *@65% 5RM BS (3/26/19) **5th Set @ 10:00 MarkBack Squat (10-10-10-10-10)MetconMetcon (Time)30-25-20-15-10 •Calorie Bike •Pull-Ups •Wall Balls (20/14)20:00 Time Cap…

4/1/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Clean Pulls 5x Muscle Clean 5x Front Squat 5x Squat Clean :10 Dip Support Hold (Top/Bottom)WeightliftingEvery 1:30 for 12:00 (9 Sets) Odd: 3x Clean Pulls + 1x Clean Even: 10/7x Strict Ring Dips *Working WeightClean Pull (3-3-3-3-3)Clean (1-1-1-1-1)Ring Dips (10/7-10/7-10/7-10/7)MetconMetcon (Time)6 Rounds: 9x…

3/29/2019

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds:Cindy 5 Pull- Ups / Jumping/ Ring Rows 10 Push-Ups/ Knees/ Elevated 15- Air SquatsWeightliftingFront Rack Lunge (6-6-6-6-6)5x6 Front Rack Lunge *6 Reps Per, Alternate LegsGymnasticsStrict Pull-Ups (10-10-10-10)4x10 Strict Pull-Ups *Unbroken Sets, Add Weight if AbleMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups…

3/27/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch Pulls 5x Muscle Snatch 5x Overhead Squat 5x Snatch Balance 5x Sotts Press 5x Squat Snatch 20x Double/Single-UndersWeightliftingEvery 2:00 for 14:00 (7 Sets) 1x Snatch *Working WeightSnatch (1-1-1-1-1-1-1)MetconMetcon (Time)4 Rounds: 30x Double-Unders 20x Wall Balls (20/14) 10x Deadlifts (155/105) *Starting at 0:00,…