Dynamic Effort Upper Body – 3


Defiant CrossFit – Strength Class

Accessory

5 mins of shoulder/chest mobility

50 Push ups

3×10 Triceps Extenstions

50 Situps

3×5 Weighted Back Extensions

Weightlifting

1: Bench Press (6×4 @ 85%)

Warm Up to 85%, then 6 sets of 4 reps at 85%

2: Hang Clean (6×4 @ 85%)

Low hang squat clean.

Warm up to 85% then 6×4 from the low hang (just below the knees)

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Wed, Sept 28

Defiant CrossFit – CrossFit

Dynamic Warm Up

Warm-up

Warm-up (No Measure)

2 Rounds:

10 broad jumps

10 OHS w/ pvc

10 Wall balls

Weightlifting

Split Jerk (5×4 increasing)

Metcon (Time)

4 RFT: (12 min CAP)

8 Push Jerks 105/75

10 Bar facing Burpees

12 T2B
RX+ 135/95

Metcon

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Tuesday, 09/27/2016

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5mins of muscle smashing and foam rolling

then..

3 Rounds

10 Empty Bar Front Squats

5 Kipping Pull-Ups

5 HSPU

Weightlifting

Push Press (5-4-3-2 @ 55-85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

5 thrusters 135/95 *

100m run
Scale to 50% of your thruster max

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Dominion Challenge WOD #2

Defiant CrossFit – CrossFit

Dynamic Warm-up (No Measure)

3-5 mins max

Warm-up

Warm-up (No Measure)

3 rounds

5 Burpees to a 12″ target

7 Supermans

12 Weighted Sit-ups

Weightlifting

Deadlift (4×5 @75%)

Metcon

Metcon (Time)

100 Backs Squats 115/75

*Every Drop- 20 DU’s

Start with DU’s
RX+ 155/110 w/30 DU’s

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Sunday Funday


Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m row

3 rounds

1 Rope Climb

10 Empty Bar OHS

Strength

Back Squat (5×3 @80%)

Metcon

Metcon (AMRAP – Reps)

“Time Priority Fran”

1min max Thrusters 95/65

1min max Pull-Ups

45sec max Thrusters

45sec max Pull-Ups

30sec max Thrusters

30sec max Pull-ups
Workout is 4 1/2 mins.

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