crossfitweld
- May 28, 2018
- 1 min read

05/29/2018

Free Stretch

- Quads

- Pecs

- Shoulders

- Groin

EMOM (15 min)

- 10 alt. DB Snatch 50/30

- 15/12 Cal Row

- 30 single unders

Partner For Time

- 50 Lateral Bar Burpees

- 100 Power Snatches (75/55)

- 50 Lateral Bar Burpees

Recent Posts

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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 =