Search
  • crossfitweld

03/07/2019

Warm Up

10 min AMRAP

*400m jog buy in

- then -

- 1/2 turf length high knees

- 1/2 turf length butt kicks

- 8 kang squats @ 45/35

- 8 renegade rows (no push-up)

- 45 sec bike or row


Conditioning

E2MOM - (2 rounds, 24 min total)

NOTE: treat each station as a 2 minute AMRAP


1.) turf length dual DB farmer carry + 10 renegade rows (no push-up, select weight)


2.) bike (miles)


3.) turf length walking lunge (hands behind head) + 10 push-ups


4.) row (meters)


5.) 10 tempo air squats + 15 russian twists @ 20/14


6.) *10 KB deadlifts (select weight) + 30 second plank


*use 1 KB and touch the ground between your feet with the KB


Extended Mobility - remaining time

- ankles, quad, hamstring, hips, low back, thoracic spine, shoulders, etc...


104 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