Monthly Archives: February 2016

Tuesday

Defiant CrossFit – CrossFit Warm-up (No Measure) 7 Empty Bar Bear Complex then.. 5min EMOM 7 Pistols Weightlifting Push Press (4×4 at 70%) Metcon Metcon (AMRAP – Reps) 12min AMRAP Wall Balls 20/14 *every time you drop, run 100m

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Monday

Defiant CrossFit – CrossFit Warm-up (No Measure) 5min mobility circuit then… 800m Run 20 Push-ups Strength Deadlift (4×5 at 70%) Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 80 Double Unders 40 Goblet Squats 50/35 20 Push Jerks 115/75160 … Continue reading

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Sunday-Open 16.1

Defiant CrossFit – CrossFit Warm-up 500m row 10 thrusters w/ empty bar 15 Push ups 10 OH lunges w/ bar 10 Pull ups *Continue to warm up heavier OH lunges,do some burpees, and variations of pull ups/chest to bar. Metcon … Continue reading

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Sunday Strength

Defiant CrossFit – Strength Class Warm-up 30 Perfect HR push ups 2 rounds 10 Snatch balance 10 MB squat clean wall balls Weightlifting Heaving Snatch Balance (3×3 increasing) Weightlifting Power Snatch (5@65 4@75 3@85 2@90 ) Weightlifting Power Clean (5@65 … Continue reading

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Saturday, February 27

Defiant CrossFit – CrossFit Warm-up Row 500m 2 rounds: 15 empty barbell thrusters 10 diamond push ups then warm up each movement w/ weights Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge … Continue reading

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