Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
7x3 C. G. BP @ 70% of 1RM + 25% band resistance.
- Every :45
Weighted Pull-ups
2x Pull-Ups EMOM 10:00
Bodyweight + 35% BW
(53# KB)
Behind the Neck Strict Press
4x20 BTN Strict Press
-15# Bar + Added Weight
-Focus on Set Shoulders & Having a Tight Midline
-Rest 2:00 Between Sets
Chest Supported Dumbbell Rows
4x20 Chest Supported Ring Rows
-Focus on Tight Shoulder Position with Each Rep
-Rest 2:00 Between Sets
Dumbbell Hammer Curls
4x20 Floor Press
-Focus on Proper Lockout Position & Squeezing Shoulder Blades
-Rest 2:00 Between Sets