Tuesday, February 9

Defiant CrossFit – CrossFit

Warm-up

3 rounds:

10 box jumps

10 MB cleans

10 Ring Dips

Weightlifting

Power Clean (5 @ 75%, 3 @ 85%, 3×1 @ +90%)

Metcon

Metcon (Time)

21-15-9

Sumo-Deadlift High Pull 115/75

Front Rack Box Step Ups 20/16

*200m run between rounds

Mobility

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Monday

Defiant CrossFit – CrossFit

Warm-up

(No Measure)

2 Rounds

100m Sprint

100m Backwards Run

7 Strict Pull Ups

15 KB Swings

Weightlifting

Back Squat (2×2 @90% 3×1 @+95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

20 Pull-Ups

20 Squat Snatches 95/65

60 DU’s
20 C2B Pull-Ups

20 Squat Snatches 135/95

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Sunday Crossfit


Defiant CrossFit – CrossFit

Warm-up

1000m row

2 Rounds:

25 Air squats

8 HSPU’s

10 Good mornings

Strength

Squat Clean Thruster (4×3 increasing)

Metcon

Metcon (Time)

3 Rounds:

800m run

12 Front squats 135/95

10 HSPU
20min Time Cap

Rx Plus: 165/115

Strict HSPU

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Sunday Strength


Defiant CrossFit – Strength Class

Warm-up

Mobility

Burgener Warm up

2 Rounds

10 Snatch Balance

10 OH lunges

10 Drop snatches

Weightlifting

Olympic Lifting Total (Total Weight)

Rep Scheme: 4-3-2-2-1-1-1

Accessory

Core work

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Comp. 02/06/2016

Defiant CrossFit – Competitor’s Class

Warm-up

(No Measure)

5min Mobility

Then..

3 Rounds

10 Dual KB Swings

15 Sit-Ups

20 Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 DL 315/225

15 Box Jumps 24/20

20 Bar-Facing Burpees

Weightlifting

Hang Clean (1/2 Clean Pull x2+1 Hang Squat Clean. 4×2 @75-85%)

Feel free to take a couple of shots at a heavy clean and jerk after

Gymnastics

Metcon (No Measure)

15min AMRAP (with a partner, alternating rounds)

4 Muscle-Ups

15 Cal-Row

4 Muscle-Ups
*Scale- 6 C2B Pull Ups

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