Search
  • crossfitweld

09/04/2019

Warm Up

3 rounds

- 5 dball deadlifts

- 15 single-unders + 15 double unders

- 5 box jumps

- 10 kip swings


Skill/Conditioning

EMOM 12

- 10 TTB (RX+ 15)

- 30 double-unders (RX+ 40)

- 5 dball over shoulder (select weight, moderate-heavy)


Conditioning

AMRAP 20

*Buy-in 1200m run*

- 10 box jumps @ 24/20

- 15 cal machine

- 20 KB swings @ 53/35 (RX+ 70/53)

- 20 ab mat sit-ups (RX+ GHDSU)

57 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