Search
  • crossfitweld

02/25/2019

Updated: Feb 25, 2019

Attention: Power is back on and we are open for regularly scheduled class times!



Warm Up

6 min AMRAP

- 4 strict CTB pull-ups

- 2 shuttle runs

- 8 OHS @ 45/35

- 30 sec goblet squat hold


Strength/Skill

EMOM 12

- 4 snatch balances (light)

- 2 pull-ups + 3 CTB pull-ups (kipping for both)

- 8 goblet squats (heavy as possible, two KB if necessary)


Conditioning

9 min AMRAP

- 10 squat snatches @ 95/65

- 3 shuttle runs (down & back from rig to rig = 1)

- 8 CTB pull-ups


Cool Down

7 min AMRAP - or remaining time

- 10 samson lunges

- 5 cal bike

- 20 sec foam roll (p/leg)

88 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