Search
  • crossfitweld
    • Oct 6, 2019
    • 1 min read

10/07/2019

Warm 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

12 views0 comments

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 =