top of page
Search
  • Writer's picturecrossfitweld

03/06/2019

WARM UP "Partner Rowling"

*COMPLETE 6 ROUNDS TOTAL AS A TEAM (3 EACH, Last Round Blind)

-Burpee Jumping Pull-Up Penalty

(*Partner A rows and Partner B has to perform his/her penalty. Switch places, Partner B will row and Partner A will perform his/her penalty, etc...)


STRENGTH

"Deadlift"

-7x3 (*Work to roughly 80%)



CONDITIONING

"Partner Chipper"

-100 Dubs

-80/70 Cal Row

-60 ft HS Walk (Accumulate)

-40/30 Cal Bike

-20 Deadlifts @225/155

-10 Muscle Ups (Ring or Bar)

(*Split Reps Evenly)

102 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