crossfitweld
11/28/18
Warm up:
6 min AMRAP:
-2 Wall Walks
-5 Dual DB Front Squat
-5 Dual DB Strict Press
-15 Singles + 10 Dubs
Skill:
Gymnastics:
-Dubs
-HSPU/HS Hold/ HS Walk
Conditioning:
-100/50/25 Dubs
-40/20/10 Thrusters (45/35)
-20/10/5 HSPU
Warm up:
6 min AMRAP:
-2 Wall Walks
-5 Dual DB Front Squat
-5 Dual DB Strict Press
-15 Singles + 10 Dubs
Skill:
Gymnastics:
-Dubs
-HSPU/HS Hold/ HS Walk
Conditioning:
-100/50/25 Dubs
-40/20/10 Thrusters (45/35)
-20/10/5 HSPU
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 =