top of page
Search
  • Writer's picturecrossfitweld

07/30/2019

Warm Up

3 rounds

- 8 tempo bench press (light)

- 4 strict pull-ups

- 8 band pull aparts

- 4 box jumps + 4 box get overs


Strength

Part A

- 5 x 5 bench press


Part B

- 4 x 10 SA DB rows (10 each arm)


Conditioning

AMRAP 7

2-4-6-8-10-etc...

- Front squats @ 115/75 (RX+ 135/95)

- Burpee box get-overs @ 24/20

1-2-3-4-5-etc...

- Bar muscle-ups (RX+ ring)

118 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