crossfitweld
- Mar 22, 2019
- 1 min read

03/22/2019

WARM UP

"AMRAP 8"

-5 Front Squat @45/35

-5 Push Press @45/35

-3 Thrusters @45/35

-5 Kips Swings

-20 sec Goblet Squat Hold

WORKOUT

"19.5"

For Time: (20 min Cap)

33-27-21-15-9

-Thrusters @95/65

-C2B Pull-Ups

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 =