crossfitweld
- Jun 30, 2019
- 1 min read

07/01/2019

WARM UP

"AMRAP 6"

- 5 Thrusters @45/35

- 30 sec Row

- 10 Kip Swings

- 30ft Duck Walk

STRENGTH

"Strict Pull-ups"

- 4x6-8

- 1xMAX (Final Set)

CONDITIONING

"Jackie"

For Time:

- 1,000m Row

- 50 Thrusters @45/35

- 30 Pullups

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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 =