Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
7x Hand Release Push-Ups
5x Toe Touch & Reach
2x Back Squats (50/60/70%)
Weightlifting
Back Squat
5x3 BS @ 75% 1RM
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30:00 : Teams of 3
•12x Cal Row / Ass Bike
•12x Power Cleans (135/95)
•12x GHD Sit-Ups
Crossfit Pushinw8 - Women's Barbell Club
Weightlifting
1)Snatch Pull with Pause at Knee
Heavy 80+ 3 X 3
3 snatches 65% Pause at knee
2) Barbell Rows 3x3
Crossfit Pushinw8 - CrossFit
Warm-up
4 Rounds Each Station
(Tabata Intervals)
KB Swings (53/35)
Arch to Hollow Swing
Jump Rope
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
15/10x Calories Assault Bike
10x Russian KB Swings (70/53)
10x Goblet Squats (70/53)
Weightlifting
(1) 5x2 FS
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Strict Press
5x Inch Worms
250M Row
:30 Handstand Hold
Weightlifting
Push Press
3x5 PP @ 75% 1RM
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
300/200M Row
5x Back Squats (45/55/65%)
7x Ring Rows
Weightlifting
Back Squat
5x3 BS @ 70% 1RM
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Russian KB Swings (53/35)
5x Goblet Squats (53/35)
10x Assault Bike Calories
Weightlifting
Front Squat
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•10x Empty Bar Strict Press
•20x Cross Body Arm Swing
•30' Frankenstein Walk
Weightlifting
Push Press
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•10x T Push-Ups
•20x Banded Pull-Aparts
•30' Samson Stretch
Gymnastics
Every :90 for 15:00
•7/5x Strict Ring Dips