Monthly Archives: November 2016

Dynamic Effort Upper Body 2

Defiant CrossFit – Strength Class Accessory 2 Rounds 15 Landmine Russian Twists 15 Push ups 10 Strict Pullups Weightlifting Power Clean (6×4 @ 80%) Push Press (6×4 @ 80%)

Posted in Workout of the Day | Leave a comment

Wed, Nov 30

Defiant CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 100m Sprint 100m Backwards Run 7 Strict Pull Ups 15 KB Swings Weightlifting Front Squat (4 @ 70%, 4 @ 80%, 3×1 @90% ) Metcon Metcon (AMRAP – Rounds and Reps) … Continue reading

Posted in Workout of the Day | Leave a comment

Tues, Nov 29

Defiant CrossFit – CrossFit Warm-up WU: HSW/ SqJumps (No Measure) 800m run 3 Length Handstand Walk or 6 Bear Crawl 20 squat jumps to a 12″ target Accessory 2 min Core Blaster: KB sit ups Weightlifting Shoulder Press (5 @ … Continue reading

Posted in Workout of the Day | Leave a comment

Mon, Nov 28

Defiant CrossFit – CrossFit Warm-up WU: RRJ/ SqClns/BJ/ ShPress (No Measure) Run/Row/Jump 2 Rounds: 10 squat cleans (empty bar) 9 Box Jumps 8 dual DB shoulder press Weightlifting Thruster (5 @ 60%, 70%, 2×3 @80% ) Metcon 1: Metcon (AMRAP … Continue reading

Posted in Workout of the Day | Leave a comment

Sunday 11/27/2016

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 10min AMRAP 10 Empty Bar OHS 10 Push-Ups 1min Chest Opening Stretch Strength Deadlift (4×4 @80) every rep come to a dead stop Metcon Metcon (Time) 21-15-9 C2B Pull-Ups *60 FT OH … Continue reading

Posted in Workout of the Day | Leave a comment