Search
  • crossfitweld
    • Aug 18, 2018
    • 1 min read

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

17 views0 comments

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 =