top of page
Search
  • Writer's picturecrossfitweld

10/29/2018

Warm Up

6 min AMRAP

- 2 devil's press

- 4 strict CTB pull-ups

- 5 tempo front squats @ 45/35

- 6 kip swings on rings


Strength

- 6 x 3 Front Squat

*build each set


Conditioning

3 rounds

- *6 ring muscle-ups

- 30 wall-ball shots

- 4 devil's press @ 50/35


*ring muscle-ups may be substituted for...

1) 6 bar muscles-ups

2) 6 CTB pull-ups + 6 dips

3) 6 pull-up + 6 dips

4) 6 ring row + 6 dips

69 views0 comments

Recent Posts

See All

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 =

bottom of page