Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Down & Up (Clean Grip)
5x Elbows High & Outside
5x Hang Muscle Cleans
5x Hang Squat Cleans
5x Strict Press
Crossfit Pushinw8 - CrossFit
Warm-up
Run 800M
- 10x Squat Clean Thrusters (Barbell)
- 10x Push-Ups
- 10x Pull-Ups
50x Double-Unders / 100x Singles
Metcon
Metcon (Time)
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
300M Row
7x Thrusters (Empty Bar)
10x Arch to Hollow Swings
7x Tuck Jumps
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