Search
  • crossfitweld

07/27/2019

Warm Up

6 min AMRAP

- 3 rope pull-ups

- 6 power snatch @ 45/35

- 10 strict sit-ups

- 6 Russian box step-ups (3 p/leg)


Strength

EMOM 10

- 4 hang power snatches

- 8 med-ball slams @ 20/14


Conditioning

AMRAP 6

- 1 rope climb

- 10 Power Snatches @ 75/55

- 20 ab mat sit-ups


-Rest 2 min-


AMRAP 6

- 30 double-unders

- 20 Russian twist @ 20/14

- 10 Russian Box Step-ups @ 65/45 @ 20 (5 p/leg)

39 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