Search
  • crossfitweld

06/02/2018

Warmup 

2 rounds 

  • 200m run 

  • 8 ring swings 

  • 10 goblet squats 

  • 30 single unders 


Conditioning (For time)

1 mile run 


-rest 3 min- 


3 rounds

  • 50 dubs 

  • 8 box step overs @ 50/30


-rest 3 min- 


3 rounds

  • 10 squat cleans @ 115/85

  • 3 ring muscle-ups


*Open Gym for the remaining time to work on:

  • muscle-ups, chest-to-bar, pull-ups

  • handstands & handstand holds

  • etc...


21 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