Search
  • crossfitweld

02/19/2018

Warm Up

3 Rounds

- 5 dball deadlift

- 45 sec bike/row

- 3 devil's press

- 20 sec plank

- 3 eccentric pull-ups


Skill

EMOM 12

work max 50 sec

- 10 TTB

- 5 DBall over shoulder

- 10/8 cal bike/row (alternate)


Conditioning

10 min AMRAP

4-8-12-16-20-24 etc.

- ab mat sit-ups

1-2-3-4-5-6 etc.

- devil's press @ 50s/35s

- *strict pull-up (RX+ strict CTB)


*these can be done in pull-up, chin-up version, or a combination of the two

112 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