Search
  • crossfitweld

08/11/2018

Warm Up

2 rounds

- 1 min bike/row

- 6 box jumps

- 8 DB RDLs

- 3 of 3 sec eccentric ring dips


Strength

- 4 x 6 Bench Press

- Set 5 ... 55% of set 4's weight to failure


Conditioning

6 Rounds

- 12/10 cal bike & row (alternate each round)

- 8 ring dips

- 6 box jumps 24/20

- 3 deadlifts @ 185/135


Core (time permitting)

AMRAP 8

- 15 hollow rocks

- 30 sec superman hold

- 45 sec plank

- 30 sec dball hold 100/80

- 20 russian twist 20/14


8 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