Love and Rainbows everywhere…

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

3 RNFT

3-7 HSPU (10s hold at top, 3s negative)

10-12 T2B

6-12 Pistols (slow and controlled)

Weightlifting

Back Squats

EMOM

8×3@70%

Swolly Unicorn (**No Measure)

Superset

3x max strict dips

4×15 Reverse grip Barbell Curls

Metcon

Metcon (AMRAP – Rounds)

Partner Up 15′ AMRAP (Mountain Style)

20 DL #315/225

40 Box Jump Overs 30/24

60 KB Swigs 70/55

80 Dbl Unders ZEUS

100 Cal on the Rower

Metcon (Time)

Team Relay 3s / 4s (25’cap)

4RFT

100 cal on Bicycle

100 yd Bear Crawl D-ball AHAP

100/75 Push-Ups

Move as a team. Partition as needed.

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Tribute to Chris Kelley

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50ft Bear Crawl

10 Tuck Jumps

Then…

Double Dutch Fun

Metcon

Hero WOD “Chris Kelley” (Time)

25 Walking Lunges

20 Pulls Ups

50 Box Jumps 20/16

20 Double Unders

25 Ring Dips

20 Knee to Elbow

30 KB Swings (1.5/1)

30 Sit Ups

20 Hang Squat Cleans (95/75)

30 Wall Balls (20/14)
Tribute to be read by a friend of Kelley’s, David Reeves.

20min AMRAP

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Comp 6/23/2017

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

400m Run

30/30/30 GHD Sit-up/Back Extension/Reverse Hyper

20′ Banded Walks (FWD, Back, Rt Side, Lt Side)…Keep your athletic stance….open close on your step….aka step 6′ with right foot then match step 6″ with left foot.

3x

10 Empty Bar Front Squat

10 Empty Bar Shoulder Press

10 Empty Bar Back Squat

Strength

Back Squat (7-7-7-7-7)

I want 5 heavy working sets…warm-up to 75% for first set.

Strict Pull-Ups (5×5)

1×5 strict full range after each set of squats.

Work

Metcon (Time)

15 Deadlifts 225/155#

10 HSPU (strict)

5 Legless Rope Climbs

12 Deadlifts 225/155#

8 HSPU (strict)

4 Legless Rope Climbs

9 Deadlifts 225/155#

6 HSPU (strict)

3 Legless Rope Climbs

6 Deadlifts 225/155#

4 HSPU (strict)

2 Legless Rope Climbs

3 Deadlifts 225/155#

2 HSPU (strict)

1 Legless Rope Climbs
RX+ is as Listed

RX: is Kipping on HSPU, Legs on Rope Climbs

Conditioning

Metcon (5 Rounds for reps)

10 EMOM

ODDS: 30 Russian KBS (70/55)

Evens: Rest
Penalty: Every round you do not get all 30 reps in you have a 1k row at the end of the workout….(example: 30-30-29-28-23….equals a 3k row at the end)

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Friday, June 23rd

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

16 KB Snatches (light, 8/8)

8 Tuck Jumps

Then..

5mins of Shoulder Mobility

Weightlifting

Push Press (2×5 @70%, 3×3 @80%)

Metcon

Metcon (Time)

40-28-16

KB Swing 50/35

Box Jump 24/20

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Comp. 06/22/2017

Defiant CrossFit – RX+ 90 mins

Weightlifting

Power clean + 2 Push jerks (Every 90sec for 9mins, 1 Rep @80%)

Metcon

Metcon (Time)

10 Rounds w/a partner

6 DBall over Yolk (high)

10 Strict Deficit HSPU

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