Max Effort Upper Body – Strength Class


Announcements

Family & Friends Community Workout this Saturday 9-10am. Bring everyone- if you like us, share us! Acai Hut will be here!

Defiant CrossFit – Strength Class

Accessory

2 Rounds

25 push ups

10 DB Triceps extensions

25 V-ups

Weightlifting

Clean Complex 1 (2, 1, 1, 1, 1, 1)

Power clean + Hang Power Clean + Low Hang Power Clean + touch and go squat clean. If you put the bar down, start the sequence over.

Snatch Balance (4, 3, 2, 2, 1, 1, 1, 1)

Start at 60-65% and work up to a max for the day.

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Wed, Aug 24

Announcements

Family & Friends Community Workout this Saturday 9-10am. Bring everyone- if you like us, share us! Acai Hut will be here!

Defiant CrossFit – CrossFit

Warm-up

WU: 7min BpMBC/ RRows/ lunges (No Measure)

7 min AMRAP:

4 burpee MB cleans

8 ring rows

10 dual KB walking lunges

Weightlifting

Deadlift (4 x 4 TnG, 45-75%)

Metcon

Metcon (Time)

Dan’s “The Englishman” WOD”

3 rounds:

15 Hang cleans 95/65

30 air squats

15 KB swings 50/35
RX+ (Adv only): 135/95

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Tues, Aug 23

Announcements

Family & Friends Community Workout this Saturday 9-10am. Bring everyone- if you like us, share us! Acai Hut will be here!

Defiant CrossFit – CrossFit

Warm-up

WU- Run/ KBS/ GM, Sq (No Measure)

200m Run

30 heavy KB Russian Swings

15 good morning/squats 45/33

Weightlifting

Back Squat (4 x 3 @ 80%)

Metcon

Metcon (Time)

Sandi’s “Hard Core”

3 rounds:

25 MB sit ups 20/14

25 MB Russian twists

25 box jumps 24/20

25 wall balls 20/14

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Monday, Aug 22

Announcements

Family & Friends Community Workout this Saturday 9-10am. Bring everyone- if you like us, share us! Acai Hut will be here!

Defiant CrossFit – CrossFit

Warm-up

WU- SU/DU, Thr, BJ (No Measure)

2 mins Single/Double practice

20 empty bar thrusters

20 box jumps

Weightlifting

Shoulder Press (5-3-2-1-1-1 Find a max)

Metcon

Metcon (Time)

Wayne’s “Master This” WOD:

For time:

100 double unders

60 air squats

50 walking lunges

40 pushups

30 toes to bar

20 pull ups

10 handstand pushups

100 meter farmers carry (50/35s)

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Sunday, Aug 21

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Weighted Sit-Ups

Then…

2 Rounds

15 Russsian KB Swings (Heavy)

7 Burpees

Weightlifting

Deficit Reverse Lunge (5×8 (4/4))

Standing on a 45lb. plate

Metcon

Metcon (Time)

3 Rounds

500m row or 400m Run

15 Burpees

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