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09/25/2016

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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 @ 60% of 1RM + 25% band resistance. - Every :45Weighted Pull-ups2x Pull-Ups EMOM 10:00 Bodyweight + 27% BW (40#)Bent Over RowSupinated Grip (palms up) -Working Sets -Focus on Tight/Flat Back -Rest :90 b/t SetsSingle Arm…

09/23/2016

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Crossfit Pushinw8 - CrossFitWarm-upGear Set Up *10x Wall Ball *10x Deadlifts *5x GHDSU or AMSU *5x Pull-Ups (Strict) *200M RunMetconMetcon (Time)50x Wall Balls (20/14) 40x Deadlifts (135/85) 30x GHD Sit-Ups 20x Pull-Ups 400M Run 20x Pull-Ups 30x GHD Sit-Ups 40x Deadlifts (135/85) 50x Wall Balls (20/14)Scaled Rep Scheme 30x Wall…

09/23/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingBox Squat12x2 @ 60% 1RM + 25% Band Resistance - Every :40DeadliftEMOM 10 Banded Deadlifts @ 65% + 25% Band Tension *Quick SinglesKong Squat-Working Sets - Really Focus on a Tight Body Position -Rest 2:00 b/t SetsLateral Step-Ups4x12 Lateral Step-Ups -12x Each Leg…

09/23/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanDeficit Deadlifts-2" Deficit (25# Plates) -Working Sets -Touch & Go Reps -Shoot for 60% of 1RM -Rest :90 b/t SetsSingle Leg Romanian Deadlifts-4x8 S.L. Romanian DL -Rest :60 Between Sets -Do Not Alternate Legs -Use a Barbell, Not DBsGlute-Ham Raises-Focus on Full…

9/21/2016

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Crossfit Pushinw8 - CrossFitWarm-up3 Rounds •5x Down & Up •5x Elbows High & Outside •5x Muscle Snatch •5x Overhead Squats •20-30x Double-UndersWeightliftingE2MOM 14:00 1xSquat Snatch 2xSnatch BalanceSquat SnatchSnatch BalanceMetconMetcon (Time)• 50x Double-Unders • 21x Bench Press (155/105) • 400M Run • 50x Double-Unders • 15x Bench Press (175/115) • 400M…

09/21/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingClose Grip Bench PressEstablish 1RM C.G. Bench + 30% band tensionWeighted Chin-Ups5x6 Weighted Chin-UpsIncline Bench Press4x8 Incline Bench Press -Neutral Hand Placement -Working SetsStrict Pull-Ups4x12 Strict Pull-Ups -Full Extension @ bottom -Eyes over at top -Unbroken Sets -Rest As NeededRing Dips3x Max Reps…

09/21/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanAxle Rack PullKristina - 240/255/270/285/300 Carla - 280/297.5/315/332.5/350 2 Reps @ Each Set Pull the FUCKING WEIGHT Let's GoZercher Carry5x20' Increments *From One Rack to the other. Build to heaviest load possible. -Add 10# to last weeks numbers.Weighted Lunges3x10 Weighted (If Capable)…

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…