crossfitweldWARM UP
2 Rounds:
-20 sec BB Front Squat Hold
-10 BB Push Press
-20 sec PVC Shoulder Stretch (each arm)
-10 PVC Pass Throughs
STRENGTH
Back Squat - 5x6
(build off of last week)
CONDITIONING
"FRAN"
21-15-9
Thrusters 95/65
Pull Ups
COOL DOWN (Time Permitting)
EMOM 6
Rotate Every Min w/ Partner
5 sec Assault Bike Sprint
25 sec Assault Bike Coast
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
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
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 =