Search
  • crossfitweld

04/10/2019

WARM UP

"3 Rounds"

-3 Rope Pullups or Footlocks

-5 Tempo Pushups

-5 Box Jumps

-45 sec Bike/Row


STRENGTH

"Bench Press"

-8/6/6/5

(*Build in weight)

-SS w/ Band Pull Aparts 4x6



CONDITIONING

"4 Rounds"

-12/10 Cal Row/Bike (Alt. each round)

-8 Burpee Box Jump Overs

-2 Rope Climbs

...rest 2 min...

130 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