Tuesday, April 25

Announcements

Mobility Therapy Clinic this Sat 9am!

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run Ladder Dynamic Warm-Up

Then..

2 Rounds

15 Russian KB Swings

10 Goblet Squats

Weightlifting

Reverse Lunge (4×12 (6/6) -heavy but should be smooth)

Stand on a 45lb Plate

Metcon

Metcon (Time)

Every 4mins for 16mins

Run 400m
Record your average of all efforts

Your times added up should be significantly faster than your mile PR. Run Hard, be consistent.

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Monday, April 24

Announcements

Mobility Therapy Clinic this Sat 9am!

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

Then…

3 Rounds

10 Band Pull-Aparts

8 Tuck Jumps

6(each) Single Arm OH Plate Lunge

Weightlifting

Push Jerk (5×3@60-75%)

no rebound

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

7 Hang Squat Clean Thrusters 95/65

10 Box Jump 24/20

RX+ 30/24

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Sunday Funday

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

150 Single Unders

7min AMRAP

10 Box Step-Ups (no weight)

7 Ring Rows

:20sec Dead Hang

Strength

Bulgarian Split Squats (10-10-10-10-10 (Each) -Holding 2 KBs to the side)

Metcon

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

42 Double Unders

21 KB Swings 50/35

10 Pull-Ups

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Saturday, April 22nd

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

Then…

3 Rounds of Cindy

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner…

25min AMRAP

“DT”

12 Deadlifts

9 Hang Cleans

6 Push Jerks

155/105

*4 Synchro Bar Facing Burpees every drop in a round.

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Friday, April 21

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

Then..

3 Rounds

10 Band Pull-Aparts

7 (Each) Single Arm OH Plate Lunge

Gymnastics

Metcon (No Measure)

-Kipping Instruction

-4×5-7 Bar Kips

– Practice Kipping or Butterfly Pull-Ups (Band assisted)

-3×7 Strict Pull-Ups or Horizontal Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

20min AMRAP

5 Pull-Ups

7 Push-Ups

9 V-Ups

*50m Heavy DBall Carry after EACH person completes a round

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