top of page
Search
  • Writer's picturecrossfitweld

01/15/2019

Warm Up

6 min AMRAP

- 10 tempo air squats

- 5 tempo push-ups

- 10 SA hang DB clean & jerks (5 each)

- 5 tempo ring rows


Conditioning - 29 min total "Monster Mash"

PARTNER - teams of 2


9 min AMRAP

*2000m/1600m row*

- 30 air squats

- 20 push-ups

- 10 ring rows


- 1 min rest before next AMRAP -


9 min AMRAP

*100/80 cal bike*

- 30 second plank

- 20 KB swings (select your weight)

- 10 ring/bar dips


- 1 min rest before next AMRAP -


9 min AMRAP

*200 box step-ups* @ 24/20

- 20 SA DB hang clean & jerks (select your weight)

- 10 burpees

- 2 rope climbs


RX+ is weight vest. If you have a weight vest, bring it. 20#/14#


*the row/bike/box step-ups are continually worked on by one partner until completed (alternate as needed). Partner 2 is working through AMRAP during this time. Once the row/bike/box step-ups are completed the partners will work together splitting reps as necessary in the AMRAP.

110 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