Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
Close Grip Bench Press
5x8 @ 55% of 1RM
-Rest :60
-Alternate with Strict Pull-Ups
Strict Pull-Ups
5x10 Strict Pull-Ups
-Rest :60
-Alternate with 5x8 C.G. BP
1 1/4 Dumbbell Incline Bench Press
SuperSet:
4x12 DB 1/14 Incline Bench
4x20 Chest Supported DB Row
-Rest :90
-Same Weight
Chest Supported Dumbbell Rows
SuperSet:
4x12 DB 1/14 Incline Bench
4x20 Chest Supported DB Row
-Rest :90
-Same Weight
Behind the Neck Strict Press
3x12 BTN SP
-Working Sets
-Start @ 45# Bar
-Rest :60 b/t sets
Dumbbell Lateral Raises
3x20 DB Lat Raises
-Keep Elbows Locked
-Rest :90 b/t sets
-5-10# DBs
Floor Level Ring Plank
Cummulate 3:00 Floor Level Ring Plank Hold
-Rest As Needed