Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•15x Wall Balls
•10x Hang Cleans (bar)
•10x Push Press (bar)
•10x Split Stance Strict Press (bar)
Crossfit Pushinw8 - CrossFit
Warm-up
EMOM 9:00
• Min 1: 30x Doubles/Singles
• Min 2: 10x Push-Ups
• Min 3: 5x Leg Swings (Frwd & Lat)
Strength
This past weekend we had six (6!) teams competing at the annual Gangs of the Mid Atlantic event in Williamsburg Virginia! We had two RX division teams and 4 scaled division teams (with one of those teams being a masters team!! )
The workouts were:
The workouts were:
Crossfit Pushinw8 - CrossFit
Warm-up
•Row 600m(M)/500m(W)
•5x Sumo Inchworms
3 Rounds (Group Led)
•5x Snatch High Pulls
•5x Muscle Snatch
•5x Overhead Squats
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
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Jumping Pull-Ups
7x Thrusters (45/35/15)
10x PVC Dislocates
5x Inch Worms
Crossfit Pushinw8 - CrossFit
Warm-up
Tabata Intervals (4 Rounds)
•HS Hold
•Arch to Hollow Swing
•Boot Strappers
•Superman Hold
Strength
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Front Squat
Front Squat
5x8 @ 55% of 1RM
-Rest :60
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
20x Alternating Lunges w/ Dislocate
20x T-Push Ups
20x Supinated Grip Band Pull-Aparts
Strength
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