crossfitweld
07/02/2018
WARM UP
2 Rounds:
-10 Air Squats
-24ft Duck Walk
-3 Inch Worms
-10 KB Swings
STRENGTH
20 MIN WINDOW:
Find a 1RM Back Squat
CONDITIONING
"Helen"
3 Rounds:
-400M Run
-21 KB Swings @53/35
-12 Pullups

WARM UP
2 Rounds:
-10 Air Squats
-24ft Duck Walk
-3 Inch Worms
-10 KB Swings
STRENGTH
20 MIN WINDOW:
Find a 1RM Back Squat
CONDITIONING
"Helen"
3 Rounds:
-400M Run
-21 KB Swings @53/35
-12 Pullups
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 =