Monthly Archives: July 2016

Monday 08/01/2016

Defiant CrossFit – CrossFit Warm-up WU- TGUs (No Measure) 10 broad jumps 10 turkish get ups (5R/ 5L) 15 goblet squats Weightlifting Front Squat (5 x 4 @ 45-85%) Metcon Metcon (Time) 5 Rounds 10 Burpees 25 Sit-Ups Accessory 1 … Continue reading

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Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) BodyBuilding Max Set Strict Pull Ups x3 Superset Hip Bridges 4×10 Split Squats 4×15 Weightlifting Clean and Jerk (1-1-1-1-1) 1/2 Pull+Full Clean+2 Push Jerks Strength Bear Hug (Weight) 5min AMRAP of … Continue reading

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Sunday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 cal SPRINT on AAB or rower 10 V ups 7 HSPU Strength Back Squat (10-7-5-3-3) Metcon Metcon (Time) 20-15-10-5 Toes thru rings 5-10-15-20 OHS 115/75

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Saturday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 12 Good mornings w/ bar 15 Lateral jumps over bar 50m high knees Metcon Scooter (AMRAP – Rounds and Reps) With a Partner in 35 minutes AMRAP in 30 minutes … Continue reading

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FRI

Defiant CrossFit – RX+ 90 mins Metcon Metcon (2 Rounds for reps) 5 min AMRAP 7 snatch 95/65 10 pull ups REST 5 min 3 min AMRAP 5 snatch 115/85 3 MUs

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