Thursday, May 26

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m @ 30 s/m

10 alt KB clean & jerks

25 air squats

Weightlifting

Overhead Squat (3 x 3 @ 70%, 2 @ 80%, 2 @ 90%)

Metcon

Metcon (Time)

4 RFT:

7 Jerks 105/75

5 squat snatch

3 lateral burpees over the bar

200m run
RX+: 135/95

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Max Effort Upper Body


Defiant CrossFit – Strength Class

Accessory

2 rounds of:

50 Ab Mat Situps

25 Push ups

10 Ring Dips

5 mins of shoulder/chest mobility

1: Bench Press (5, 3, 2, 1, 1, 1, 1)

5 @ 65%

3 @ 75%

2 @ 85%

4 x 1 starting at 90%; increase % each set

Weightlifting

2: Snatch (3, 3, 2, 1, 1, 1, 1)

5 @ 65%

3 @ 75%

2 @ 85%

4 x 1 starting at 90%; increase % each set

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Wednesday


Defiant CrossFit – CrossFit

Warm-up

100m Farmer’s carry

10 Dual KB Russian swings

15 Dual KB thrusters

100m Farmer’s carry

7 min Muscle up practice. Rings,bar or transitions

Weightlifting

Bent Over Row (4×10 HAP)

Metcon (Time)

Partner Work out

1500m row

60 Power cleans115/75

50 Front squats

40 HSPU/Tiger push ups
One person working at a time.

Rx+ 135/95

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Tuesday

Defiant CrossFit – CrossFit

Warm-up

Row/jump

10min AMRAP

10 Thrusters w/ bar

1 Rope climb

12 SDLHP

5 Pull ups/seated ring pull up

Weightlifting

Shoulder Press (4×8 60-70%)

Metcon

Metcon (AMRAP – Rounds)

EMOMx 15

Min 1: 2 burpees + 7 thrusters 105/75

Min 2: 25 Sit ups

Min 3: 100m Run

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Monday, May 23

Defiant CrossFit – CrossFit

Warm-up

Weighted Box Step Ups (WU) (No Measure)

20 weighted box step ups

15 plate G2O

20 box jumps

15 HSPU/ Tiger PU

Weightlifting

Weighted Lunges (4 x 6 AHAP)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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