11/04/2016

karasilva
Thursday, November 3, 2016 - 23:00

Crossfit Pushinw8 - Powerlifting


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Powerlifting

Close Grip Bench Press


10x10 Close Grip Bench Press @ 45% of 1RM

-Rest Exactly 1:00 between sets

Chest Supported Dumbbell Rows


SuperSet:

5x12 DB Chest Supported Rows

5x12 DB Incline Flys

-Rest 2:00

Dumbbell Incline Flies


SuperSet:

5x12 DB Chest Supported Rows

5x12 DB Incline Flies

-Rest 2:00

Bar Dips


4x15 Bar Dips

-Unbroken

-Rest As Needed

Strict Pull-Ups


4x8 Strict Pull-Ups

-Add Weight if Capable

-Full ROM

-Rest :90 between Sets

GHD Situps


1x75 GHD Sit-Ups