crossfitweldWarm Up
3 rounds
- 3 rope pull-ups
- 8 kip swings
- 6 alt. box step-ups
Strength
EMOM 12
- 1 legless rope climb (RX+ 2, on rounds 1 & 3)
- 8 thrusters (light)
- 10 strict ring dips
Conditioning
5 rounds - 20 min cap
- 15 wall-balls @ 20/14 @ 10/9
- 5 bar muscle-ups
- 4 dual DB alt. box step overs @ 50s/35s @ 24/20
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 =