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

12/15/2018

  • Writer: crossfitweld
    crossfitweld
  • Dec 15, 2018
  • 1 min read

Warm Up

3 rounds

- 4 rope pull-ups

- 6 dball deadlifts

- 8 hang power snatch (below knee)

- 10 single-unders + 10 double-unders


Strength

- 5 x 2 power snatch


*try for at least 3 heavy sets*


Conditioning (18 min cap)

4 rounds

- 30 double-unders

- 10 power snatches @ 95/65

- 5 dball over shoulder @ 100/80

- 2 rope climbs

 
 
 

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