Monthly Archives: June 2016

Friday, July 1

Defiant CrossFit – CrossFit Warm-up Rope Climb WU (No Measure) Run 100m 1 Rope Climb (ADV: 2 unbroken) 15 MB cleans 1 Rope Climb (ADV: 2 UB) Run 100m Skills HS walk/ HS walk to wall/ HS holds Weightlifting Hang … Continue reading

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Thursday 06/30/2016

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 5min Mobility Circuit then… 3 rounds 10 Pvc Overhead Squats 15 Sit-Ups 50m High Skips Strength “Bucket 8’s” (2 Rounds for reps) Front Squat 8 reps @60% rest 1min 8 reps @65% … Continue reading

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Dynamic Effort Lower Body – 3

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 @ 85%) Warm up to … Continue reading

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Wednesday, June 29

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Sandbag carries 50m (60#, 80#, 110# or 140#) 15 wall balls for height 20 diamond push ups Weightlifting Snatch Balance (4 x 3 60%, 70%, 80% +) Metcon Metcon (AMRAP – … Continue reading

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Tuesday, June 28

Defiant CrossFit – CrossFit Warm-up Tabata 2 minutes each Air squats DB Shoulder press RDL’s w/ DB’s Plank Dead hang Weightlifting Deadlift (6×3 increasing) Metcon Metcon (Time) 400m run 3 Rounds 20 Push ups 12 Squat clean and jerk 115/75 … Continue reading

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