Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
200M Run
4x Inchworms
6x SP/PP/PJ
Weightlifting
Push Jerk (5-5-5-5-5)
Build to a heavy 5 rep Push Jerk in 5 sets.
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10/7x AB Calories
5x Deadlifts*
5x Hang Clean High Pulls*
5x Hang Cleans*
10x Squat Jumps
Crossfit Pushinw8 - CrossFit
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (3 Rounds for reps)
Teams of 2:
AMRAP 8:00
8x Ring Dips
8x Power Clean (95/65)
8x Push Press (95/65)
-Rest 2:00
Crossfit Pushinw8 - CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
:20 Superman Hold
10x Arch to Hollow Swings
5x Wall Balls (20/14)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13:00
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
:15 Top of Ring Support Hold
:15 Bottom of Ring Support Hold
10x Single Arm DB Upright Rows (5x Each Arm)
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Inchworms
10x Lateral Step-Ups (20", 5x Each Leg)
10x Internal Rotations (5x Each Side, Empty Bar)
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (AMRAP - Reps)
AMRAP 30:00
200x Double-Unders
100x Pull-Ups
75x Deadlifts (135/95)
50x Push Press (135/95)
25x Muscle-Ups/Ring Dips