Monthly Archives: May 2017

Comp. 06/01/2017

Defiant CrossFit – RX+ 90 mins Metcon (No Measure) Class WOD Zeus Rope Singles Strength Wide Stance Good Mornings (4×10 @115/75) Bent Over Row (10-10-10-10) Overhead Squat (10-7-5-5) Metcon Metcon (No Measure) 5 Rounds 30ft DBall Front Rack Lunge 150/100 … Continue reading

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Thursday, June 1st

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 5 Wall Squats 7 Kneeling KB Bottom Up Press (Each) 5 Toe 2 Bar Weightlifting Overhead Squat (10-7-5-5-5) Back by popular demand. Find a groove with overhead squats again. Metcon … Continue reading

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Go-Time 1

Defiant CrossFit – Strength Class Warm-up (No Measure) 20 minutes of Ladder Work 20 minutes of Plyo / Agility Work Strength Power Clean (5.5.3.3.1.1 ) superset 3x broad jump for distance. CASH OUT GHD Situps (15.15.15.15.15) Sub Wide leg sit-ups … Continue reading

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Wednesday, May 31st

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Clean Warm-Up Then… 3 Rounds 5 Muscle Clean 6 Front Squats 7 Tuck Jumps Weightlifting Power Clean (3-3-3-3-3-3 E2MOM) No touch and go. Use this as a time to really learn … Continue reading

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Comp. 05/30/2017

Defiant CrossFit – RX+ 90 mins Conditioning Metcon (AMRAP – Rounds and Reps) 22min AMRAP w/ a Partner 250m Row Odd Rounds: 25 Zeus Rope DU’s Even Rounds: 10 Dumbbell Thrusters 50/35 Weightlifting 3sec Tempo Front Squats (4×5 @75%) Down … Continue reading

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