Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
250M Row
15x Back Squats (Light Load)
10x Lateral Leg Swings (each leg)
Weightlifting
Back Squat
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
Teams of 4:
1 Mile Relay Run
288x KB Swings (53/35)
288x Toes to Bar
288x Wall Balls (20/14)
288x Hang Snatch (95/65)
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Deadlifts
7x Bent Over Rows
5x Strict Press
7x Dislocates
10x Squat Jumps
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
300/250M Row
10x "T" Push-Ups
10x Empty Bar Thrusters
1:00 Plank Hold
Strength
Close Grip Bench Press (Every 3:00 for 15:00)
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
400M Run
20x Back Squats @ 25%
10x Strict Pull-Ups (Unbroken)
5x Cossack Squats
Strength
Back Squat (10-8-6-6-6)
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
1:00 Jump Rope
20x Band Pull-Aparts
10x Push-Ups
5x Inchworms
Strength
Bench Press
Max Out Monday on Da Bench!!!
Crossfit Pushinw8 - CrossFit
Metcon
Metcon (Time)
12 Days of Christmas:
1. Muscle-Up / Ring Dip
2. KB Snatch (53/35)
3. Strict HSPU / Pike PsU
4. GHDSU / AMSU
5. Burpees
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•500M Row
•10x Empty Bar Front Squats
•:20 Handstand Hold
•10x Arch to Hollow Swings
Strength
Pendlay Row
Crossfit Pushinw8 - CrossFit
Warm-up
EMOM 9:00
Min 1: 9/7x Wall Balls
Min 2: :20 Ring Support Hold
Min 3: :30 Jump Rope
Metcon
Metcon (AMRAP - Reps)
AMRAP 18:00
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•10x 1-Arm Russian KB Swing (Left)
•10x Arch to Hollow Swings
•10x 1-Arm RKBS (Right)