Monthly Archives: April 2017

Monday, May 1

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Snatch Prep Warm-Up Then.. 2 Rounds 7 Narrow Grip OHS 7 Tuck Jumps Weightlifting Snatch (3-3-2-2-1-1-1 E2MOM) All Squat. Do not max out. We will max out next Monday. Metcon Metcon … Continue reading

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Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-Up Then… 3 Rounds 30 Single Unders 7 Empty Bar Push Press 7 Front Squats Weightlifting Overhead Squat (3-3-3-3-3-3) Metcon Metcon (Time) 2 Rounds 50 KB Swings 50 Empty Bar OHS … Continue reading

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Saturday, April 29th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Alt. Dumbbell Snatch 7 Burpees 5 V-Ups Metcon Metcon (Time) Team Workout (4 Person Teams- Preferably 2 male, 2 female) 400m Run 25m Sychronized Plate OH Lunge 45/25 5 … Continue reading

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Friday, April 28

Announcements Mobility Therapy Clinic this Sat 9am! Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 9 Tuck Jumps 12 Jumping Jacks 15 Air Squats then.. Coach led Snatch Warm-Up Weightlifting Hang Snatch (3-3-3-2-2-1 E2MOM) Metcon Metcon (AMRAP – … Continue reading

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Thursday, April 27

Announcements Mobility Therapy Clinic this Sat 9am! Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds (Led by a Coach) Side Shuffle x4- there and back High Skips to a Back Peddle back Duck Hops to a Back Peddle … Continue reading

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