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8/5/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Lateral Step-Ups (Per) 10x Kip Swings (Bar / Rings) 5x Internal Rotations (Per) 10x Scap Pull-Ups 5x Jump SquatsWeightliftingEvery 3:00 for 15:00 6x F. R. Wtd Step-Ups* 8-10x Supine Ring Rows *Per Leg -Working SetsFront Rack Weighted Step-UpSupine Ring RowsMetconNasty Girls V2 (Time)3…

8/2/2019

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 10x PVC Dislocates 5x OH Squats* 10x Arch to Hollow Swings 5x Inchworms 10x Cossack Squats *Working WeightMetconLevel Up (Time)48x Toes to Bar 12x Overhead Squats (185/125)Scaling Options: TTB = Leg/Knee Raises OHS = Fr Sqt / LoadSkillSpend 10-15 minutes working on improvement. Skill…

7/31/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch Pulls 5x Muscle Snatch 5x Overhead Squat 5x Squat Snatch 5x Snatch Balance 5x Sotts PressWeightliftingEvery 2:00 for 12:00 •1x Squat Snatch •1x Snatch Balance *Working SetsSquat SnatchSnatch BalanceMetconMetcon (Time)3 Rounds: 15/12x Assault Bike Calories 20x Wall Balls (20/14) 25x Push Press…

7/30/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Clean Pulls 5x Muscle Cleans 5x Front Squats 5x Squat Cleans 5x Strict Press 5x Push Press 5x Split Stance Strict Press 5x Split JerkWeightliftingEvery 2:00 for 12:00 •1x Squat Cleans •1x Split Jerk *Working SetsSquat CleanSplit JerkMetconMetcon (5 Rounds for time)Every 4:00…

7/29/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 200M Run 10x Arch to Hollow Swings (Rings/Bar) 5x Air Planes (Per Side) 10x Ring RowsWeightliftingEvery 3:00 for 15:00 6x Single Leg Romanian Deadlifts* 8x Bent Over Rows *Per Leg -Working SetsSingle Leg Romanian DeadliftsBent Over RowMetconMuscle-Up Biathlon (Time)400M Run 18x Ring Muscle-Ups 400M…

7/24/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch Pulls 5x Muscle Snatch 5x Overhead Squat 5x Squat Snatch 5x Snatch Balance 5x Sotts PressWeightliftingEvery 2:00 for 12:00 •3x Squat Snatch •3x Snatch Balance *Working SetsSquat SnatchSnatch BalanceMetconMetcon (Time)For Time: 40x AB Calories 30x Ring Dips 20x Deadlifts (185/125) 10x Bar…

7/23/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Clean Pulls 5x Muscle Cleans 5x Front Squats 5x Squat Cleans 5x Strict Press 5x Push Press 5x Split Stance Strict Press 5x Split JerkWeightliftingEvery 2:00 for 12:00 •3x Squat Cleans •3x Split Jerk *Working SetsSquat CleanSplit JerkMetconMetcon (AMRAP - Rounds and Reps)AMRAP…