Monthly Archives: August 2016

Thursday, Sept 1

Defiant CrossFit – CrossFit Warm-up Dynamic Warm-up (No Measure) 3-5 mins max WU: Brps/Brbll Sn (No Measure) 10 strict burpees * 5 power snatch 45/33 10 squat snatch 45/33Do w/ push up at the bottom, maintain plank position Weightlifting Overhead … Continue reading

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Dynamic Effort Upper Body – 2

Defiant CrossFit – Strength Class Accessory 5 mins of shoulder/chest mobility 50 Push ups 3×10 Triceps Extenstions 50 Situps 3×5 Weighted Back Extensions Weightlifting 1: Bench Press (6×4 @ 80%) Warm Up to 80%, then 6 sets of 4 reps … Continue reading

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Wed, Aug 31

Defiant CrossFit – CrossFit Warm-up Dynamic Warm-up (No Measure) 3-5 mins max WU: Sq/HSPU/Pull ups (No Measure) 2 rounds: 7 sandbag or D ball squats (hug position) 6 HSPU or 3 wall walks 5 pull ups Weightlifting Paused High Hang … Continue reading

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Tues, Aug 30

Defiant CrossFit – CrossFit Warm-up WU- Run ladder + Dynamic (No Measure) 5 mins Run ladder + Dynamic Warm Up WU: SqJmps/Tiger PU (No Measure) 12 squat jumps to a 6″ target 12 tiger push ups w/ 3 sec hold … Continue reading

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Mon, Aug 29

Defiant CrossFit – CrossFit Warm-up Dynamic Warm-up (No Measure) 5 mins WU -Carry/Run/ Pistols (No Measure) With a Partner 2 x 100m KB/DB Farmers Carry Sprint (lt-mod) while partner runs 100m Backwards- done together 12 Alt. Pistols (24 air squats) … Continue reading

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