top of page
Search
  • Writer's picturecrossfitweld

09/15/2018

Warm Up

6 min AMRAP

- 5 barbell OHS

- 8 kip swings + 3 pull-ups

- 20 sec ankle mobility (each leg)

- 5 barbell squat snatches


Strength

- work to a technical 1RM snatch

*this should be roughly 90% of your true 1RM snatch*


Conditioning

Teams of 3 (I go, you go)

*one member of the team works through one full round and then you switch*

12 min AMRAP

- 10/8 cal assault bike

- 8 CTB pull-ups

- 6 snatches @ 115/80


4 min to complete

- 30 SA DB GTO @ 70/50

- rest remaining time


12 min AMRAP

- 10/8 cal row

- 50ft walking lunge @ 50/35

- 5 burpees

23 views0 comments

Recent Posts

See All

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

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

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 =

bottom of page