top of page
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon
Search

01/22/2019

  • Writer: crossfitweld
    crossfitweld
  • Jan 22, 2019
  • 1 min read

Warm Up

6 min AMRAP

- 30 sec bike/row

- 8 hang power cleans @ 45/35

- 15 sec handstand hold

- 8 KB swings


Strength

- 8 x 1 complex


complex = 2 power cleans + 2 hang power cleans (below knee)


*these should be unbroken and light. Work technique and cycling.





Conditioning (cap 18 minutes)

*buy-in 15/12 cal bike (row if necessary)

4 rounds

- 12 KB swings @ 50/35

- 10 v-ups

- 8 hang power cleans @ 135/95

- 2 wall-walks


 
 
 

Recent Posts

See All
10/16/2019

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...

 
 
 
10/15/2019

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%...

 
 
 
10/12/2019

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...

 
 
 

Comentários

bottom of page