Search
  • crossfitweld

02/09/2019

WARM UP

"AMRAP 6"

-30 sec 4 Square Jump (15 sec each)

-8 Russian KB Swing

-8 Thruster @45/35

-3 Rope Pullups or Footlocks


STRENGTH

"EMOM 12"

-30 sec DBall Bear Hug Hold

-30 ft HS Walk

-30 sec Plate Toe Taps @45/25



CONDITIONING

"3 Rounds"

-100ft DB Farmers Carry @70/50

-20 KB Swings @53/35

-10 Thrusters @95/65

-2 Rope Climbs (RX+ Legless)

53 views

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 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa

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% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3

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 round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =

  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon