Search
  • crossfitweld

05/14/2019

Warm Up

3 rounds

- 8 RDLs @ 45/35

- 3 of 3 position push-ups

- Half turf length high knees

- Half turf length butt kicks

- Half turf length monster walk


Strength

- 5 x 3 Deadlift (build to a heavy triple)


Conditioning - 18 min cap

*buy-in 800m run (track if necessary)


5 rounds

- 8 Deadlifts @ 225/155

- 10 bar facing burpees


*cash-out 60 push-ups

80 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