Comp. 05/22/2017

Defiant CrossFit – RX+ 90 mins

Metcon

Metcon (Time)

Rx+

C2B Pull-Ups

115/75

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Monday, May 22nd

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Shoulder Warm-Up

Then…

3 Rounds

:20Sec HS Hold

12 Goblet Squats

Weightlifting

Single Arm DB Press (4×10)

Each Arm
7 Band Pull Aparts after each set

Metcon

Metcon (Time)

21 Pull-Ups

42 Overhead Squats 95/65

21 Pull-Ups
WOD from July 8th

(Its slightly heavier now)

Rx+

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Sunday Funday

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

150m Row

7 goblet squats

5 pull ups

then with a partner:

2 min AFAP

DBall over bar

Weightlifting

Shoulder Press (8 @ 60%, 6 @ 70%, 4 @ 80%, 2 @ 90% )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 KB swings 50/35

8 burpees

6 MB shuttle runs w/ MB Clean at each end 20/14
RX+

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Sunday Strength

Defiant CrossFit – Strength Class

Warm-up

Warm-up (No Measure)

3 Rounds

3 Muscle Snatch

4 Hang Power Snatch

5 Overhead Squats

Weightlifting

Power Position Power Snatch (2-2-2-2-2)

Technique over everything

Accessory

Hang Snatch Pulls (5-5-5-5 @90% of best Snatch Period)

Squat Jumps (10-10-10-10)

Holding Dumbbells to your side.

Don’t go to heavy, jump as high as you can!
10-15 Bent Over Back Rows after each set w/the same Dumbbells.

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Comp Class

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

800m Run

20 Bar Facing Burpees

Metcon

Metcon (Time)

Regionals Event 2 (no cap):

21-15-9

DB snatches 65/45

Ring Dips

Gymnastics

Metcon (Time)

4-5 Rounds (Depending on time)

:12 Sec L-Sit

50ft HS Walk

5 Bar Muscle-Up

*Rest 1min
Put plates under your feet like last time

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