crossfitweldDec 11, 20181 min read12/11/2018WARM UP"AMRAP 6"-10 Singles + 10 Dubs-8 Ring Kip Swings-6 Dual KB Sumo DL-4 Tempo Dips (Bar/Ring)STRENGTH"Deadlift"-8/7/6/5/4/3(*Build to a Heavy Triple)CONDITIONING"AMRAP 14"-30 Dubs-10 Deadlift 185/135-3 Ring Muscle Ups
WARM UP"AMRAP 6"-10 Singles + 10 Dubs-8 Ring Kip Swings-6 Dual KB Sumo DL-4 Tempo Dips (Bar/Ring)STRENGTH"Deadlift"-8/7/6/5/4/3(*Build to a Heavy Triple)CONDITIONING"AMRAP 14"-30 Dubs-10 Deadlift 185/135-3 Ring Muscle Ups
10/16/2019WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...
10/15/2019Warm 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%...
10/12/2019Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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