Tuesday, Dec 6

Defiant CrossFit – CrossFit

Warm-up

(No Measure)

2 Rounds

2 Lengths of the gym Hand-stand Walk

20 One Leg Single Unders (20 both legs)

10 KB Single Leg Romainian Deadlift (10 both legs)

Weightlifting

Push Press (2-2-2-2-2)

Increasing weight each set. First set should be around 80% of your 1rm.

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*with a partner. Partner holds kettle bells whole round. Reps do not count if partner doesnt have kettlebells in their hands.

Posted in Workout of the Day | Leave a comment

Mon, Dec 5


Defiant CrossFit – CrossFit

Warm-up

WU: Burps/ G2O/ lunges (No Measure)

2 rounds:

8 burpee air squats

12 plate G2O

16 lunge kicks

Weightlifting

Snatch Grip Deadlift (5 @ 40%, 5 @ 50%, 3 @ 60%)

Use your DL max for %

Metcon

Metcon (Time)

2 Rounds:

400m run

20 Squat Cleans 95/65

Rest 3 minutes, then…

800m run
105/75

Posted in Workout of the Day | Leave a comment

Mon- RETEST


Defiant CrossFit – CrossFit

Metcon

Metcon (Time)

RETEST:

75 wall balls for time
use the same weight MB as last time

Posted in Workout of the Day | Leave a comment

Sunday Funday

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5min Mobility

3 Rounds

4 Inverted Burpees

20 Alt. Pistols

Weightlifting

3 Position Clean (1-1-1-1 increasing)

hip-hang-floor

Metcon

Metcon (Time)

5-10-15-20-15-10-5

box jumps (24/20)

*5 hang power clean (115/75) between each set of box jumps

Mobility

Posted in Workout of the Day | Leave a comment

Sat, Dec 3


Defiant CrossFit – CrossFit

Warm-up

WU- Man-Mkrs, OHS, DU (No Measure)

2 rounds:

4 man-makers

10 empty barbell OHS

40 DU (80 singles)

Metcon

Metcon (Time)

2 Rounds for Time

16 lateral burpees over bar

16 KB Swings 50/35

16 Pull-Ups

16 Back Squats 135/95

14 lateral burpees

14 KB Swings

14 Pull-Ups

14 Back Squats

12 lateral burpees

12 KB Swings

12 Pull-Ups

12 Back Squats

Posted in Workout of the Day | Leave a comment