crossfitweldWARM UP
"AMRAP 6"
-2 Wall Walks
-4 Burpee Broad Jumps
-10 SA DB Strict Press (5 Each)
-15 sec Front Rack Stretch
STRENGTH
"Strict/Push Press Intro"
-6x 2 Strict Press + 3 Push Press
CONDITIONING
For Time:
BUY-IN - 50ft HS Walk
...then...
"21-15-9"
-Clean & Jerk @115/75
-Bar Facing Burpee
...then...
CASH-OUT - 50ft HS Walk
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =