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10/18/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanBench Press5x8 BP @ 70/75/78/80/78% of 1RM -Rest :90 b/t setsPendlay Row5x10 Pendlay Row -Ensure Flat Back -Squeeze Shoulders @ Top -Rest :90 b/t setsBandBell Strict Press4x12 Bandbell Strict Press -Squeeze Shoulder Blades -Focus on Tight Midline -Rest :60 b/t setsReverse Dumbbell…

10/17/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanDeadlift5x3 @ 85/90/95/97/95 -Rest 2:00 b/t sets -Bring Bar Back to Floor -Don't Drop The BarZercher SquatBuild to a heavy set of 10. 1x10 @ 95% 1x10 @ 90% -Rest :90 b/t setsYoke Carry4x 60' Yoke Walk -Carla @ 365/405/435/450 -Kristina @…

10/14/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: Run 200M 5x Handstand/Pike Push-Ups 5x Strict Pull-Ups 5x Power Cleans (95/65) (75/55) (65/45) 5x Inch WormsMetconMetcon (Time)6 Rounds •3x Ring Muscle-Ups •200M Run •6x Deficit Handstand Push-Ups (4"/2") •9x Power Cleans (135/95) -Rest 1:00 Between RoundsScaled Options: Ring MU = 9x Chest to Bar…

10/14/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanDeficit Sumo-Deadlift5x6 Deficit Sumo-Deadlift -Working Sets -Focus on Vertical Torso/Shins -2" Deficit -Rest :90 b/t SetsGlute-Ham Raises-Focus on Full ROM -Partner Assist or Band Assist if Necessary -Rest 1:00 Between SetsKong Squat-4x12 Kong Squats -Rest :60 Between Sets -Focus on Tight Back…

10/12/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: 5x Down & Up 5x Elbows High & Outside 5x Muscle Snatch 5x Overhead Squat 5x BTN Push Press 5x Snatch BalanceWeightliftingSnatch (2-2-2-2-2-2-2)7x2 Snatch -Build to the heaviest double Snatch in 7 sets -Rest :90 between setsMetconMetcon (4 Rounds for reps)EMOM 20:00 Min 1: 3x…

10/12/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanAxle Rack PullBuild to heaviest 2 Rep Max -Rest 2:00 between setsZercher Carry4x20' Increments Carla @ 235 Kristina @ 210# *From One Rack to the other. -Rest 2:00 between effortsRomanian Deadlift5x10 RDLs -Rest :90 b/t sets -45-50% of 1RM DLBelt Squat4x15 Belt…

10/11/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: •300M Row •10x Hand Release Push-Ups •10x PVC Dislocates •5x Back Squats (50/60% of 5RM)StrengthAlternate with Gymnastics w/ 1:00 rest between.1 1/4 Back Squat4x8 1 1/4 BS @ 65/70/75/75% of 5RM Back SquatGymnasticsAlternate with Strength w/ 1:00 rest between.Handstand Hold4x :30-1:00 HS Hold -Pike Position…

10/11/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanBench Press5x6 BP @ 78/80/83/85/83% of 1RM -Rest :90 b/t setsBent Over Row5x10 Bent Over Row -Overhand Grip -Rest :90 b/t setsBehind the Neck Strict Press4x12 BTN Strict Press -Rest :60 b/t setsSingle Arm Dumbell Press3x20 Single Arm DB Strict Press -20x…