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2/8/2019

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 3/3/3x Strict Press/Push Press/Push Jerk* 7x Arch to Hollow Swings 3x Strict Pull-Ups/Jumping/Ring Rows 10/7x Calorie Ski 3x InchwormsMetconT-1000 (Time)4 Rounds: 24x Pull-Ups 12x Bar Facing Burpees 9x Shoulder to Overhead (205/135)30:00 Time Cap Scaling Options: PU = Reps / Jumping / Ring Rows…

2/6/2019

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 5x Back Squats* 10x Ring Rows 5x KB Swings 10x Wall Balls *Working WeightStrength5x6 1 1/4 Back Squat* -Rest :30-:45, 4x10 Single Arm Row (KB/DB) -Rest :90, Each Arm *Working Weight1 1/4 Back Squat (6-6-6-6-6)Single Arm Dumbbell Row (10-10-10-10)MetconMetcon (Time)27-21-15-9 Wall Balls (20/14) DB…

2/5/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 1:00 Ski Erg 7x Thrusters* 5x Arch to Hollow Swings 3x Pull-Ups *Working WeightMetconFrantasy Land (Time)21-15-9 Thrusters (95/65) Pull-Ups ~then~ 15-12-9 Thrusters (115/85) Chest-to-Bar Pull-Ups ~then~ 12-9-6 Thrusters (135/95) Bar Muscle-UpsScaling Options: Thrusters = Load Pull-Ups = Various Progressions* *Rows / Jumping PU /…

2/4/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: :20-:30 Handstand Hold 12/10x Calorie Bike :10 Dip Support Hold (Top & Bottom) 7x Clean & Jerks (Working Weight)Strength5x6 Weighted Glute Ham Raises -Rest :30-:45 4x10 Strict Ring Dips -Rest :90 *Working WeightGlute-Ham Raises (6-6-6-6-6)Ring Dips (10-10-10-10)MetconMetcon (Time)3 Rounds: 15x Assault Bike Calories 10x…

2/2/2019

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Crossfit Pushin Weight - CrossFitAir BreatherMetcon (Time)Teams of 2: 40:00 Cap 100-80-60-40-20 •Double-Unders 50-45-40-35-30 •Wall Balls 30-25-20-15-10 •Deadlifts (185/125) 15-12-9-6-3 •Strict Ring DipsFire BreatherMetcon (Time)Teams of 2: 40:00 Cap 300-250-200-150-100 •Double-Unders 50-45-40-35-30 •Wall Balls (20/14) 30-25-20-15-10 •Hang Cleans (155/105) 15-12-9-6-3 •Ring Muscle-Ups/Dips

1/30/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Airplanes (Per Side) 7x Scap Pull-Ups 9x Calorie Row 7x Goblet Squats 5x Inch WormsStrength5x6 Single Leg Romanian Deadlift* -Rest :30-:45, Per Leg 4x10 Strict Pull-Ups -Rest :90 *Working WeightSingle Leg Romanian Deadlifts (6-6-6-6-6)Strict Pull-UpsMetconMetcon (Time)6 Rounds: 9x Calorie Row 7x Burpees Over…

1/29/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch Grip Deadlifts 5x Muscle Snatch 5x Snatch Grip Push Press 10x Arch to Hollow Swings 5x Overhead Squats 5x Snatch Balance 5x Inch Worms 10x Wall BallsWeightliftingEvery 2:30 for 15:00 •Tor Complex *Working Weight Each RoundTor Complex (1-1-1-1-1-1)1x Snatch 1x Snatch Push…