Monthly Archives: March 2016

Friday, April 1

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 10min AMRAP 100m run (50m forward, 50m Backwards) 10 Goblet Squats 2 Turkish Get ups Weightlifting Split Jerk (2×3 @70%, 3×1 @85%) Dial in on that technique Metcon Metcon (AMRAP – Rounds … Continue reading

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Thursday, March 31

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 5min Mobility Cicuit Then… 2 Rounds 5 Bar-Facing Burpees 10 Weighted Good Mornings (light) 10 Horizontal Ring Rows Weightlifting Hang Snatch (3-2-1-1-1-1) Build to a heavy single or max Metcon Metcon (Time) … Continue reading

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Max Effort Upper Body

Defiant CrossFit – Strength Class Accessory 2 rounds of: 50 Ab Mat Situps 25 Push ups 10 Ring Dips 5 mins of shoulder/chest mobility Weightlifting 1: Push Jerk (5, 3, 3, 1, 1, 1, 1) 5 @ 65% 3 @ … Continue reading

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Wednesday, March 30

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 min EMOM sprint 100m then…. 10 HSPU 16 alt pistols or work negative from box 5 min HS walk practice: Beg: wall walks Int: HS walk to wall Weightlifting Overhead Squat … Continue reading

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Tuesday, March 29

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Row 500m 4 rounds of Cindy: 5 pull ups 10 push ups 15 squats Weightlifting Clean and Jerk (5-4-3-1-1-1 Find a new Max) Metcon Metcon (Time) 2 rounds: 20 T2B 15 snatch … Continue reading

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