Monthly Archives: January 2016

Saturday, January 30

Defiant CrossFit – CrossFit Warm-up Burpee Wall Balls (No Measure) 12 mins: 16 burpee wall balls 20 barbell OHS 16 T2B 20 tuck jumps 16 HSPU/ Tiger PU Metcon Metcon (Time) “Dirty Thirty” (modified) For Time 30 Box Jumps (24/20 … Continue reading

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Friday, January 29

Defiant CrossFit – CrossFit Warm-up 20-15-10 cal row thrusters 45/33 Weightlifting Snatch Balance + ohs (3 x 4 @ 60%, 70%, 80%) Metcon Metcon (Time) 2 rounds: 400m Back rack carry 105/75 200m Front rack carry 100m OH carry 50m … Continue reading

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Thursday, January 28

Defiant CrossFit – CrossFit Warm-up 400m MB Indian Run (No Measure) 6 mins: 5 KB SDLHP (heavy) 7 diamond push ups 30 sec squat hold Weightlifting Back Squat (4 x 3 @ 85%) Metcon REV WOD Metcon (Time) 4 rounds: … Continue reading

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Wednesday, January 27

Defiant CrossFit – CrossFit Warm-up MB Cleans x 15 (No Measure) 20 alt KB swings 20 lateral jumps over parallettes 15 GHD or KB sit upsthen 15 PVC pass thrus Weightlifting Power Snatch (3 x 4 @ 60%, 70%, 80%) … Continue reading

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Max Effort Lower Body

Defiant CrossFit – Strength Class Warm-up 2 rounds of: 5 Glute Ham raises 35 Ab-Mat Situps 15 PVC OH Wall Squats w/ 3 sec pause at bottom Weightlifting Warm up to 80% 1: Back Squat (Work up to 1RM) 5 … Continue reading

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