crossfitweld
08/18/2018
General Warm Up
8 min
- 1 min row or bike
- 3 of 3 air squats
- 3 inch worms
- 8 ring swings
Open Gym - 30 min (you pick A, B, or C) A) Strength
*if you missed any of our 1 rep max days you can do any of the following*
- 1 RM Front Squat
- 1 RM Split Jerk
- 1 RM Snatch
B) Gymnastic Skill Development
- Handstands, HSPU, HS walks, HS holds, etc...
- kipping pull-up, butterfly pull-ups CTB, muscle-ups, peg board, etc...
- single-unders, double-unders, triple-unders
C) Hypertrophy
5 rounds
- 8-12 reps dumbbell bench
- 8-12 reps SA dumbbell rows
- 8-12 reps lateral raises
Conditioning
AMRAP 12
- 12 medball cleans
- 6 clusters @ 105/75
- 6 STO @ 105/75
- 12 ring or bar rows