Search
  • crossfitweld

10/02/2018

Warm Up

6 min AMRAP

- 3 of 3 position push-ups

- 10 band pull aparts

- 5 push-ups

- 5 box jumps

- 8 KB swings


Strength

- 1 RM Bench Press

*you guys have been working hard this strength cycle. Let set some PRs!


Conditioning

Partner (teams of 2)

20 min AMRAP

- 30 cal row or bike (alternate)

- 30 ring rows (may be substituted with barbell body rows)

- 30 box jumps overs (full hip extension) @ 24/20

- 30 HR push-ups

- 30 KB swings @ 50/35

- 30 ring dips


*split reps/cal evenly between your partner*

47 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