top of page
Search
  • Writer's picturecrossfitweld

07/16/2018

Warmup

2 Rounds Partner

- 5 MB (medball) scoop toss

- 10 MB trunk twists

- 5 MB high slams

- 10 MB front squat


Strength

- 4x6 Front squat (build to heavy 6)


Conditioning

"Annie"

For Time:

50/40/30/20/10

- Double unders

- Ab mat sit-ups

40 views0 comments

Recent Posts

See All

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 =

bottom of page