crossfitweld
- May 27, 2019
- 1 min read

05/28/2019

Warm Up

3 rounds

- 30 second row/bike/ski

- 8 sumo KB deadlifts

- 8 box step overs

Conditioning - 22:30

Work: 1 min

Transition: 15 seconds

Stations

3 rounds

- Row (calories)

- Turf length walking lunge + max burpees

- Bike (calories)

- Suitcase alt Box step over @ 35/20 (1 DB)

- Ski (calories)

- 50 double unders or 50 single unders and max Russian KB swings @ 53/35

Core 8min AMRAP (or Remaining time)

- 30 sec suitcase carry (each side)

- 5 barbell roll-outs

- 10 V-ups

-20 sec super man hold

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 =