Search
  • crossfitweld

06/04/2019

Warm Up

6 min AMRAP

- 8 strict sit-ups

- 8 kip swings

- 10 curl & press (5 p/arm)

- 1/2 turf length butt kick

- 1/2 turf length high knees

- 1/2 turf length monster walk


Strength

EMOM 12

- (5-10) strict TTB

- 30 sec HS hold

- 16 alt. Bicep curls (8 each arm)

- (10-15) GHDSU



Conditioning

For Time - cap end of class

- 10 Dball to shoulder @ 100/80

- 10 ring muscle ups

- 1 Hill loop run (3/4 mile run)

- 10 bar muscle-ups

- 5 Dball to shoulder @ 100/80


*RX+ 15 ring/bar muscle ups, weight vest while running the hill loop only, 150/100 Dball


**If you are doing the workout scaled with a pull-up and dip variation then the reps will be 15. Also, scaled options for the run will be available if necessary.

128 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