Search
  • crossfitweld

09/10/2018

Warm Up

- 3 tempo pull-ups (3 sec down)

- 1 min bike (30 sec legs/30 sec arms only)

- 10 KB snatches (5 each)

- 5 box jumps


Strength

EMOM 10

- odd: strict pull-ups (8-15 reps)

- even: 8 strict press


Conditioning

*buy-in 15/12 cal bike

4 rounds

- 10 KB snatches @ 53/35

- 5 burpee box jump overs @ 24/20

*cash-out 50 STO @ 45/35

53 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