Search
  • crossfitweld

12/28/2018

WARM UP

"AMRAP 6"

-3 Rope Pull-Ups

-5 RDL @45/35

-5 Muscle Clean @45/35

-5 Strict Press

-6 Ring Kip Swings


STRENGTH/SKILL

"Deadlift"

-6/6/4/4/2/2

(*Build to a Heavy Double)



CONDITIONING

"AMRAP 14"

-1 Round D.T. @115/75

(12 Deadlift, 9 Hang Clean, 6 Push Jerk)

-1 Rope Climb

-1 Ring Muscle Up

54 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