Rev. TEST WOD 01/16/2017

Announcements

Skill Development THIS Saturday at 9am. Come learn something new!

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5min Dynamic Warm-Ups

3 Rounds

12 Goblet Squats

10 Push-Ups

5 Strict Pull-Ups

Strength

Shoulder Press (4×5 @65%)

1 set of 7-10 reps w/ a 4sec negative.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rev. challenge, log your max set of wall balls in your first set in your notes

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Sunday Funday


Defiant CrossFit – CrossFit

Dynamic Warm Up

Metcon

2k Row (Time)

Max Effort 2k Row
The test of conditioning and will

Accessory

The Pump (No Measure)

3 Rounds, 1min at each station all with an empty Barbell

-Barbell Curls

-Behind the Neck Press

-Back Rack Lunges

-Bent Over Rows (overhand)

***Rest 1mins***

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Sunday Funday


Defiant CrossFit – Strength Class

Warm-up

Warm-up (No Measure)

Clean Warm up

then…

2 Rounds

6 Max Distance Med Ball Throw

10 Push-Ups

Weightlifting

Front Squat (5-5-5-5-5 (increasing))

Take from the floor

Clean Grip DL Holds (4 x max hold (time))

Use around 70% of your DL

Z-Press (4 x 6 AHAP)

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Sat, Jan 14th


Defiant CrossFit – CrossFit

Warm-up

WU: DU/ BJ/ TGU (No Measure)

50 DU (150 singles)

20 box jumps

10 Turkish Get ups 5/5

Metcon

Miracle Mile (Time)

For Time

400m Run

25 KB Swings (55/35 lbs)

200m Farmers Walk (55/40M,35/30 lbs)

200m Waiters Walk (40/30 lbs)

25 Box Jumps (24/20 in)

100m Sprint

100m Walking Lunge

100m Sprint

100m Walking Lunge

5 Burpees

400m MB Run (20/14 lbs)

* 35 min CAP
For the farmers walk carry one kettlebell and one dumbbell. For the waiters walk use only the dumbbell.

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Fri 1-13

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

100m run or row

15 Heavy russian KBS

15 supermans

Weightlifting

Hang Power Clean (2×2 @ 75% , 2×2 @ 85%, 2×1 @ 90%)

Metcon

DCF 1-13-17 (Time)

3 rounds

400m run

15 burpee

15 wall ball 20/14
RX +: WB 30/20

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