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10/21/2017

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Crossfit Pushin Weight - CrossFitMetconMetconMetconMetcon (AMRAP - Reps)2-person teams 30min clock. Rx= 45 lb plate/35lb plate Once clock starts, plate cannot touch the floor. Buy in: 50 cal on assault bike or ski erg AMRAP with remaining time: 100 overhead plate step ups (24/20) 400m plate run 100 russian twists…

10/20/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Inch Worms 10x Dislocates with Lunge (PVC) 5x Push Press (40/60%) 10x Overhead Squats (PVC) 5x Push Press (50/70%) 10x Arch to Hollow SwingsWeightliftingPush Press5x5 Push Press @ 80% of 3RM. -Rest 2:30 between sets.MetconMetcon (Time)50x Calorie Row 40x Toes to Bar 30x…

10/18/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Deadlifts 5x Clean High Pulls 5x Muscle Cleans 5x Front Squats 5x Cleans 5x Strict Press 5x Push Press 5x Split Stance Strict Press 5x Split JerkWeightliftingEMOM 12:00 •Odd: 5x Clean Grip Deadlifts •Even: 2x Power Clean + Split JerkClean Grip DeadliftPower CleanSplit…

10/17/2017

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Crossfit Pushin Weight - CrossFitWarm-up3 Rounds 10x Arch to Hollow Swings 10x Hip Airplanes (Per) 10x Russian KB Swings 10x Assault Bike CalsGymnasticsWeighted Chin-Ups5x 6 Weighted/Strict Chin-Ups -Add weight only if able to 6 UB @ BW -Rest 1:00 between sets -Alternate with S.L. Romanian DLsWeightliftingSingle Leg Romanian Deadlifts4x 10…

10/16/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Sn Grip Deadlifts 5x Snatch High Pulls 5x Muscle Snatch 5x Overhead Squats 5x Sotts Press 5x Squat SnatchWeightliftingEMOM 12:00 •Odd: 5x Snatch Grip Deadlifts •Even: 3x Power SnatchSnatch Grip DeadliftPower SnatchMetconMetcon (18 Rounds for reps)EMOM 18:00 Min 1: 5x Power Snatch (135/95)…

10/13/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Push Press (40/60%) 7x Inch Worms w/ Push-Up 9x Goblet Squats (53/35) 5x Push Press (50/70%) 7x Jumping Pull-Ups 9x KB Swings (53/35)WeightliftingPush Press5x3 Push Press @ 80% of 3RM. -Rest 2:00 between sets.MetconMetcon (Time)13x Deadlifts (135/95) 13x Assault Bike Calories 13x Handstand…

10/10/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 10x Arch to Hollow Swings 5x Wall Balls :30 Jump Rope 5x Jumping CTBPU 10x Lunges with DislocateGymnasticsWeighted Pull-ups5x6 Wtd/Strict Pull-Ups -Add Weight if Capable -Reps are to be Unbroken -Rest 1:00 between sets -Alternate w/ S.A. FR LungesWeightliftingSingle Arm Front Rack Lunge4x 10M…