crossfitweldWARM UP "3 Rounds" - 100m Jog - 6 Tempo Bench Press (Light) - 3 Rope Footlocks - 6 DBall Deadlifts - 3 Inchworms STRENGTH "Bench Press" - 3x5 (Regular) - 3x3 (Close Grip) Superset w/ "Band Pull Aparts" - 6x8 CONDITIONING Partner Workout "You Go, I Go Relay Style" "AMRAP 18" - 100m Run - 5 DBall GTOS @100/80 (RX+ 150/100) - 1 Rope Climb (RX+ Green Beam) - 10 DB Floor Press @50/35 - 100m Run
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 =