Search
  • crossfitweld

07/29/2018

Warmup

- 1 min row

- 30 single unders

-10 KB swings

- 2 strict + 3 kipping pull-ups


Strength

3 x (5-12) strict pull-ups


Conditioning

Teams of 2 (2 people working at a time)

Complete

- 3000m row

- 300 dubs

- 200 KB swings

- 100 pull-ups

(while partner 1 is completing row, partner 2 is chipping away at the dubs, swings, and pull-ups, then rotate)

26 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