Monthly Archives: July 2017

Comp. 08/01/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) EMOM x8 1. 100m Run 2. 10 Air Squats and 7-10 Butterfly Pull-Ups Metcon Metcon (Time) 7 Rounds 12 Push-Ups 2 Squat Cleans 225/1551-1-1 Clean and Jerk Post Metcon Weightlifting … Continue reading

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Raul’s Day, August 1st

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 T2B 7 Empty Bar Clean and Jerk Length of the gym PVC OH Duck Walk Weightlifting Thruster (2-2-2-2-2 AHAP) Metcon Raul’s “Frun” Time (Time) 21 Thrusters 400m Run 15 … Continue reading

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💥Go Go Power Rangers💥

Defiant CrossFit – Strength Class Dynamic Warm Up Warm-up (No Measure) 4 Rounds :30 each Running clock Kb Swings Skippers Ball Slams Banded tri extensions Warm up for squat Strength Back Squat (40 Reps @80%+ ) Rest MAXIUM 45 s … Continue reading

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Monster Mash

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 3min Assault Bike (increasing pace every min) Then… 2 Rounds 10 Strict Toe-2-Bar 6 Med-Ball Cleans to Ball Slam 5mins of Shoulder Prep Work Metcon Randy (Time) For Time: 75 … Continue reading

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Mon, July 31

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Seated Box Jumps (Increasing Height) 16 Dual KB Lunges (weight to the side) Then… Snatch review Weightlifting Power Snatch (3-3-3-3 T&G up to 75%) Metcon Metcon (Time) 5 Rounds … Continue reading

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