Search
  • crossfitweld

04/19/2019

Warm Up

8 min AMRAP

- 1 min row or bike

- 8 power cleans @ 45/35

- 8 front squats @ 45/35

- 30 sec plank hold

- 30 sec wall-sit hold


Strength

A1)

- 4 x 3 squat cleans


A2)

- 3 x 2 squat cleans


B1)

4 Supersets of...

- 2 turf length farmer carries

- 12 reverse lunges (6 each leg)

- 10 to 20 push-ups (RX+ weight vest)

- rest as needed


Core

9 min AMRAP

- 20 sec L-Sit (from box or dip bars)

- 30 sec GHD hold

- 15 hollow rocks

- 30 sec side plank (each side, add weight if needed)


117 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