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1/28/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 15/12x Calorie Bike :20-:30 Handstand Hold 5x Step-Ups (Each Leg) 10/7x Push-UpsStrength5x6 Front Rack Weighted Step-Ups* -Rest :30-:45, Parallel Height 4x10 Strict Handstand Push-Ups -Rest :90 *Working WeightFront Rack Weighted Step-Up (6-6-6-6-6)Strict Handstand Push-Ups (10-10-10-10)MetconMetcon (Time)5 Rounds: 20x Goblet Squats (70/53) 15x Pull-Ups 10x…

1/25/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: (12 Minutes) 10x Lateral Step-Ups (5x Per Leg) 15x Scapular Pull-Ups 20x Squat Jumps 15x Arch to Hollow Swings 10/7x AB CaloriesWeightliftingEvery 3:00 for 15:00 -12x Pistols (6x Each Leg) -15x GHD Sit-UpsPistols (12-12-12-12-12)MetconGHD Situps (15-15-15-15-15)The Willing (AMRAP - Reps)AMRAP 15:00 3, 6, 9,…

1/23/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 7x Scap Pull-Ups 5x Alternating Lunges (Per) 3x Pull-Ups 5x Inchworms 7x Air SquatsStrengthStrict Pull-Ups (6-6-6-6-6)Front Foot Elevated Split Squat (8-8-8-8)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15:00 30x Push Press (115/75) 15x 6" Target Burpees 30x Air SquatsScaling Options: Push Press = Load Target…

1/22/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Clean Deadlifts 5x Muscle Cleans 5x Front Squats 20x DU/Singles 5x Strict Press 5x Push Press 5x Dips 20x DU/SinglesWeightliftingEvery 2:30 for 15:00 •Bear Complex *Working Weight Each RoundBear Complex (1-1-1-1-1-1)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (6 Rounds…

1/21/2019

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Crossfit Pushin Weight - CrossFitWarm-upEMOM 9:00 (1) 10x Thrusters (2) 10x Arch to Hollow Swings (3) 10/7x Push-UpsStrength5x6 Bench Press -Rest :30-:45 4x10 Lateral Step-Ups -Rest :90, 10x Per Leg *Working HeightBench Press (6-6-6-6-6)Lateral Step-Ups (10-10-10-10)MetconMetcon (Time)10 Rounds: 3x Thrusters (155/105) 3x Bar Muscle-Ups12:00 Time Cap Scaling Options: Thrusters =…

1/18/2019

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10x Alternating Lunges (Per Leg) 15x Scapular Pull-Ups 20x Overhead Squats (PVC) 15x Arch to Hollow Swings 10x Strict Push-UpsWeightliftingEvery 3:00 for 15:00 -6x Back Rack Lunges (Per Leg, Working Weight) -8x Strict/Weighted Chin-UpsBack Rack Lunge (6-6-6-6-6)Chin-Ups (8-8-8-8-8)MetconExposed (Time)35x Deficit Handstand Push-Ups (4"/2") 40x…

1/15/2019

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds: 5x Clean Deadlifts 5x Muscle Cleans 20x DU/Singles 5x Strict Press 5x Push Press 20x DU/SinglesWeightliftingEvery 3:00 for 15:00 •5x Hang Power Cleans •3x Push Press *Working Weight Each RoundHang Power Clean (5-5-5-5-5)Push Press (3-3-3-3-3)Push Press (3-3-3-3-3)MetconAMRAP 6:00 -3:00 Rest AMRAP 6:00Metcon (AMRAP -…