top of page
Search
  • Writer's picturecrossfitweld

09/21/2018

WARM UP

2 Rounds:

-3 Rope Clasps + Foot Lock

-6 DB Snatch

=3 Inchworms

=1 min Bike (easy)


SKILL

EMOM 8

ODD: 1 Legless Rope Climb

EVEN: 40 sec Plank Hold


CONDITIONING

"Partner Workout"

For Time:

=40 Power Snatch 75/55

=4 Rope Climbs

-30 Power Snatch 75/55

=3 Rope Climbs

=20 Power Snatch 75/55

=2 Rope Climbs

-10 Power Snatch 75/55

=1 Rope Climbs

CASH-OUT: 800m Relay Run

(*Split Reps Evenly)

27 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