Search
  • crossfitweld

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 = lowest round


Conditioning

EMOM15

- 21 KB swings 53/35#

- 15 GHDSU

- 9 OHS 95/65#

Score = lowest round (perfect score = 45 reps)

6 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

10/09/2019

Warm Up 6 min AMRAP - 1 min machine - 6 tempo goblet squats - 8 kip swings Strength - 6 x 3 tempo front squats (31X1 tempo, light and work on positioning) Conditioning Partner - “I go, you go” 16 min

  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon