Search
  • crossfitweld

12/10/2018

Warm Up

6 min AMRAP

- 6 medball cleans

- 3 of 3 push-ups

- 6 hang power clean (below the knee) @ 45/35

- 6 front squat @ 45/35

- 2 x 15 sec pvc & bench front rack



Strength

- 1 RM squat clean (technical 1 rep max)

- 4 x 2 squat cleans @ 75-80% of completed 1 RM


*technical 1 rep max should be approximately 90-95% of your true 1 RM


Conditioning

18-15-12-9-6-3

- medball cleans

- push-ups

*2 shuttle runs after every round (from rig to rower area). The workout will end after the last 2 shuttle sprints are completed.

81 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

10/12/2019

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 =

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