crossfitweld
01/07/2019
WARM UP
"AMRAP 6"
-8 Kip Swings
-20 sec Goblet Squat Hold
-8 Dual DB Push Press
-4 Inchworms
STRENGTH
"Strict Pull-Ups"
-Max Set, then...
-3x9

CONDITIONING
"FRAN"
21-15-9
-Thruster @95/65
-Pull-Ups
WARM UP
"AMRAP 6"
-8 Kip Swings
-20 sec Goblet Squat Hold
-8 Dual DB Push Press
-4 Inchworms
STRENGTH
"Strict Pull-Ups"
-Max Set, then...
-3x9
CONDITIONING
"FRAN"
21-15-9
-Thruster @95/65
-Pull-Ups
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 =