Crossfit Pushin Weight - CrossFit
Warm-up
Station Set Up : 1 Round
200M Partner Run
20x Box Jumps (Partners Alternate)
10x Hang Cleans (Empty Bar)
10x Push Press (Empty Bar)
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
200M Run
50' Burpee Broad Jump
10x Russian KB Swings (53/35)
:15 Top Ring Support Hold
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
:90 Run/Row/Ski/Bike
5x PVC Dislocates
7x PVC Overhead Squats
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
:90 Row/Ski/Bike
7x Strict Press (Empty Bar)
5x Box Jumps (24/20)
3x Inch Works
Weightlifting
Push Press (8-8-8-8-8)
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (3 Rounds for reps)
Teams of 2:
0:00-10:00
•400M Relay
•Max Effort Thrusters (95/65)
10:00-20:00
•400M Relay
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
9x Arch to Hollow Suwings
7x Wall Balls (20/14)
5x Deadlifts
Men = 135/185/225
Women = 85/125/155
Crossfit Pushinw8 - CrossFit
Warm-up
500M Row
*Breathe only through your nose.
2 Rounds:
5x Tempo Goblet Squats (5/5/0/1)
10x Dislocates w/ PVC
5x Lateral Step-Ups (5x Each Leg)
Crossfit Pushinw8 - CrossFit
Warm-up
Burpee Spike Ball ?
Weightlifting
Bench Press (3-3-3-3-3-3-3)
7x3 Bench Press
-Working Sets
-Build to heaviest 3 rep
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Deadlifts/Hang Cleans/Front Squats
5x Push Press/Push Jerk/Back Squats
10x Arch to Hollow Swings
Crossfit Pushinw8 - CrossFit
Warm-up
10:00 of Station Set-Up
*2x Sled Push @ Light-Moderate Load
*Set up Bands for Strict Pull-Ups
*3-5x Light Touch-N-Go Snatches