Monthly Archives: May 2016

Dynamic Effort Lower Body – 2

Defiant CrossFit – Strength Class Weightlifting Accessory 2 Rounds: 15 back extensions (or 25 superman) 7 Snatch Balance (no more than 95lbs/65lbs) 25 ab-movement of your choice 5 mins Burgener Warm-up Snatch Grip Deadlift (6×4 @ 80%) Warm up to … Continue reading

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Wednesday, June 1

Defiant CrossFit – CrossFit Warm-up Tabata 2 minutes each :20 on :10 off Plank hold Squat hold on wall Tiger push ups 500m Row (Time) Max Effort 500m Row Weightlifting Squat Clean (2×3, 2×2, 3×1) Metcon Metcon (Time) 21 DB/KB … Continue reading

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Murph Recovery

Defiant CrossFit – CrossFit Warm-up 30 Weighted Step ups 50 DU’s/150 singles 20 Wall balls Strength Power Snatch (5×5 moderate weight.) Work on TnG Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 10 Box jumps 24/20 15 Push … Continue reading

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Monday, May 30 – MEMORIAL DAY MURPH

Defiant CrossFit – CrossFit Heats begin at 8am. Sign up upon arrival. Warm-up Warm-up (No Measure) Row 500m 25 KB swings 20 squat jumps 15 diamond push ups Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 … Continue reading

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Sunday Funday 05/29/2016

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 20 Air Squats 10 Burpees Broad Jumps 10 Inverted Burpees 25 sec hand stand hold Then… 5min of Mobility Work Weightlifting Split Jerk (3-3-3-3-3) W/ a 3sec pause in the split. Do … Continue reading

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