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09/20/2016

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Crossfit Pushinw8 - CrossFitWarm-up20x Calorie Row 10x Band Pull-Aparts (Red/Orange) 5x Inch Worms 10x Frwd Leg Swings (Each Leg) :30 Handstand HoldStrengthAlternate Movements w/ :60 RestDeficit Deadlifts5x5 2" Deficit Deadlifts -Standing on 25# PlateSingle Arm Dumbbell Row5x8 S.A. DB Row -8x Each ArmMetconMetcon (Time)15-12-9-6-3 •Calorie Row •Handstand Push-Ups •Toes To…

09/20/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanPendlay RowBar is pulled from the floor. Working SetsBehind the Neck Strict Press5x8 BTN Strict Press -Rest :60 b/t setsSingle Arm Dumbell Press4x12 S.A. DB Strict Press -Rest :90 b/t setsBanded Pull-Aparts4x15 Supine Grip Banded Pull-ApartsHanging Knee Raises3x25 Hanging Knee Raises -Unbroken…

09/19/2016

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Crossfit Pushinw8 - CrossFitWarm-up3 Rounds •5x Down & Up •5x Elbow High & Outside •5x Muscle Cleans •5x Front Squat •10x Hand Release Push-UpsWeightliftingE2MOM 14:00 •1x Squat Clean •3x Front SquatSquat CleanFront SquatMetconMetcon (Time)7 Rounds For Time •7x Ring Dips •7x Thrusters (115/75)

09/19/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingBox SquatEstablish a 1RM w/ 30% of Current 1RM Comp BSGlute Bridge5x8 Glute Bridges @ 50-55% of 1RM BSSumo-Romanian Deadlift4x10 Sumo-Romanian DL -Working Sets -Focus on Vert Torso -Driving through HeelsGoblet Squat3x20 Goblet Squats -Unbroken Sets -Rest As NeededSupine Leg Raises3x20

09/19/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanDeadlift5x1 @ 88/90/92/95/92%Zercher SquatFocus on Form Rest :90 b/t sets -Add 10# compared to last weeks numbers.Yoke Carry4x 60' Yoke Walk *Work to heaviest possible -Add 10-20# compared to last weeks numbers.Glute Bridge4x10 @ 50-55% of 1RM DL

09/18/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingClose Grip Bench Press3x C. G. BP @ 55% of 1RM + 25% band resistance. - Every :45Weighted Pull-ups2x Pull-Ups EMOM 10:00 Bodyweight + 25% BW (35#)Batwing RowChest is supported off of an incline bench. Hold DBs @ chest for a :06 count…

09/16/2016

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Crossfit Pushinw8 - CrossFitWarm-up"Flower" by Moby with Wall Balls (20/14)StrengthAlternate Movements with :60 rest between.Weighted Pull-ups (5x5)Weighted/Strict Pull-UpsGHD Back Extensions (4x10)Add Weight if PossibleMetconAMRAP 6:00 - Rest 1:00 AMRAP 6:00Metcon (AMRAP - Reps)AMRAP 6:00 EMOM 3x C&J (155/105) Max Effort Box Jumps (24/20))Score is total number of box jumps.Metcon (AMRAP…

09/16/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingBox Squat12x2 @ 55% 1RM + 25% Band Resistance - Every :40DeadliftEMOM 10 Banded Deadlifts @ 60% + 25% Band Tension *Quick SinglesGood MorningsLight - Moderate Weight Focus on Keeping Tension & Tight Body Position.Weighted Lunges4x 60' Alternating Weighted Walking Lunges - 30'…