Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Box Squat
Establish a 3RM w/ 30% Accommodating Resistance of Comp 1RM Back Squat
Glute Bridge
5x8 Glute Bridges @ 55-60% of 1RM BS
Deficit Sumo-Deadlift
4x10 Deficit Sumo-DL
-Working Sets
-Focus on Flat Back
-2" Deficit (25# Plates)
Goblet Squat
3x25 Goblet Squats
-Unbroken Sets
-Rest As Needed
-Same Weights as Last Week
Weighted Torso Rotation
3x20 Weighted Torso Rotations
-20x Each Side
-Rest As Needed