Monday Feb. 27th, 2017


Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

Then..

2 Rounds

6 Wall Squats

7 (each) KB OH Walking Lunge

8 Burpees

Strength

Push Press (5×5 @70-80%)

Metcon

Down and Back “Baseline” (Time)

500m Row

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Squats

500m Row

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Sunday Funday

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

150 Single Unders

2 Rounds

10 Hang Squat Cleans

10 Box Jumps

Weightlifting

Front Squat (1.5 Reps, 5×5 E2MOM)

Metcon

Metcon (Time)

3 Rounds

10 HSPU

12 Hang Squat Clean Thrusters 95/65

400m Run
15 (T2B if it’s raining)

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Sat, Feb 25

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 mins Open Specific Dynamic Warm-Up

200m Row

10 air squats

5 Burpee tuck jumps

10 OH Plate Lunges

Weightlifting

Squat Clean (3 x 4 @ 70% TnG)

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

BACKUP WOD:

15 min amrap

15/12 cal row (outside)

12 push ups

200m run
This will be for Fri & Sat as an alternate to 17.1

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Friday Febuary 24th, 2017

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 mins Open Specific Dynamic Warm-Up

200m Row

10 air squats

5 Burpee tuck jumps

10 OH Plate Lunges

Weightlifting

Squat Clean (3 x 4 @ 70% TnG)

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

BACKUP WOD:

15 min amrap

15/12 cal row (outside)

12 push ups

200m run
This will be for Fri & Sat as an alternate to 17.1

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Thursday, 02/23/2017

Announcements

Friday Night Lights 4:30-6pm!
Saturday Open Party 7:45-9:15am!
Mobility Therapy Clinic Sat 9:15am!

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Russian KB Swings

10 OH Plate Walking Lunges 45/25

6 Broad Jumps

Weightlifting

Front Squat (4×7 @70-80%)

Metcon

Regional WOD #5 Mod. (Time)

21-15-9

Deadlift 225/155

Box Jump 24/20

RX+

275/205

30/24

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