top of page
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon
Search

12/07/2018

  • Writer: crossfitweld
    crossfitweld
  • Dec 7, 2018
  • 1 min read

WARM UP

"3 Rounds"

-6 Toes 2 Ring

-8 Alt. DB Muscle Snatch

-6 PVC OHS

-8 Box Step Ups


STRENGTH

"Snatch/OHS Complex"

-6x 2 Power Snatch + 2 OHS

(*Work to a Heavy Complex)


CONDITIONING

"16-14-12-10-8-6-4-2"

-T2B

-SA DB Alt. Snatch 50/35

-Box Jump Over 24/20


(*Must Advance Box Every Round Forward By 1 Mat. Start By Rig, After your last Box Jump Over, Flip Box Onto the Turf and you are finished.)

 
 
 

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...

 
 
 
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%...

 
 
 
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...

 
 
 

Comments

bottom of page