top of page
Search
Writer's picturecrossfitweld

03/19/2019

Warm Up

6 min AMRAP

- 10 single-unders + 15 double unders

- 10 Russian KB swings

- 10 alternating box step-ups

- 10 deadlifts (increasing in weight, start @ 45/35)


Strength/Activation

EMOM (every 1:30) - 4 rounds, 12 min total

- *6 touch and go deadlifts (moderate weight)

- 8 bent over flys + 8 banded rows (4 p/arm)


*don't bounce the weight on the deadlifts. Work on fast but control cycling. don't work up to a weight you can't handle for 6 quick reps.


Conditioning

buy-in: 100 double-unders

24-22-20

- Russian KB swings @ 70/53 (Rx+ 80/62)

- *alternating box step-ups @ 50/35 @ 24"/20" (Rx+ 60/40)


*one DB, open standards

91 views0 comments

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...

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%...

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...

Comments


bottom of page