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karasilva
7 years 5 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


2 Rounds

5x Down & Up

5x Elbows High & Outside

5x Muscle Cleans

5x Front Squats

5x Strict Press

5x Push Press
karasilva
7 years 5 months ago

Crossfit Pushinw8 - Strong WoMan


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Strongman

Deadlift


5x3 @ 75/80/85/87/85

-Rest 2:00 b/t sets
karasilva
7 years 5 months ago

Crossfit Pushinw8 - Powerlifting


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Powerlifting

Close Grip Bench Press


7x3 C. G. BP @ 70% of 1RM + 25% band resistance.
karasilva
7 years 5 months ago

Crossfit Pushinw8 - CrossFit


Metcon

Metcon (Time)


Teams of 2-3:

0:00-10:00

*30-20-10

-Bench Press

-Calorie Row

10:00-20:00

*30-20-10
karasilva
7 years 5 months ago

Crossfit Pushinw8 - Women's Barbell Club


Weightlifting


Warm Up Drill

Foot work drills

Jerk Dips 20

Jerk Dip Hold drive 10

First Pull 30 reps

Second Pull 30 reps
karasilva
7 years 5 months ago

Crossfit Pushinw8 - Strong WoMan


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Strongman

Behind the Neck Strict Press


5x6 BTN Strict Press

-Working Sets
karasilva
7 years 5 months ago

Crossfit Pushinw8 - Powerlifting


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Powerlifting

Box Squat


10x2 @ 70% 1RM + 25% Band Resistance

- Every :40

Deadlift

karasilva
7 years 5 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


1 Round:

Run 400M

30x Alt. Lunges

20x Ring Rows

30x Alt. Lunges

Run 400M

Strength

Bent Over Row

karasilva
7 years 5 months ago

Crossfit Pushinw8 - Strong WoMan


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Strongman

Sumo Deadlift


5x6 Sumo-Deadlift

-Working Sets

-Focus on Vertical Torso
karasilva
7 years 5 months ago

Crossfit Pushinw8 - Powerlifting


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Powerlifting

Close Grip Bench Press