top of page
Search
  • Writer's picturecrossfitweld

01/09/2019

WARM UP

"AMRAP 6"

-15 Singles + 10 Dubs

-5 Hang Squat Clean @45/35

-10 Frankenstein Kicks (5 Each Leg)

-1/2 Turf Length High Knees

-1/2 Turf Length Butt Kicks


STRENGTH

"Back Squat"

-4x8

(*Build to Heavy 8 or 45% of 1RM)


CONDITIONING

"3 Rounds"

-5 Squat Cleans (R1: 205/135) (R2: 185/115) (R3: 135/95)

-10 KB Swings @ 53/35

-50 Dubs

80 views0 comments

Recent Posts

See All

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 =

bottom of page