Friday, June 24

Defiant CrossFit – CrossFit

Warm-up

Double Unders (No Measure)

75 DUs or practice

10 alt KB clean & jerks

25 air squats

Skills

7 mins:

Turkish Get Ups

Weightlifting

Squat Snatch (2 x 3 @ 60%, 70% then 2 x 2 80%, 90% )

Metcon

Metcon (Time)

3 rounds:

100m Farmers carry 50/35

15 HSPU

15 MB cleans 20/14
KB 70/50s

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Thursday, June 23


Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

12 DB shoulder press

10 Box jump overs

8 DB Squat snatch

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Push Jerk (5×3 increasing)

Metcon

Metcon (Time)

3 Rounds

10 Burpees

15 Goblet squats 50/35

10 Burpees

15 KB swings
RX+ 70/50

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Max Effort Upper Body


Defiant CrossFit – Strength Class

Accessory

2 rounds of:

25 Hollow Rocks

25 Push ups

5 mins of shoulder/chest mobility

1: Push Jerk (5, 3, 2, 1, 1, 1, 1)

5 @ 65%

3 @ 75%

2 @ 85%

4 x 1 starting at 90%; increase % each set

Weightlifting

2: Power Snatch (3, 3, 2, 1, 1, 1, 1)

5 @ 65%

3 @ 75%

2 @ 85%

4 x 1 starting at 90%; increase % each set

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Wednesday,June 22


Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Inch worm length of gym

40 Mountain climbers

12 Hang squat cleans

10 Toes to bar

Inch worm

Weightlifting

Clean Pull + Power Clean (5×3. HAP. Start at 75% of PC)

Metcon

Metcon (Time)

Coretastic

4 Rounds

20 MB sit ups 20/14

10 Toes to bar

20 MB OH lunge 20/14

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Tuesday, June 21

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP:

30 DU

7 ring rows

5 empty bar squat snatch

Weightlifting

Bear Complex (6 x 1 Find a 1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Jenn: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Mod: Jumping MUs, Bar MUs, weighted dips or strict dips

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