Daily Archives: July 1, 2017

Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 3 Rounds 5-7 Strict Pull-Ups 10 Tuck Jumps 7 Push-Ups Then… Snatch Positions Warm-Up Weightlifting Power Snatch (1 Every 45sec for 15mins @70-85%) Accessory Metcon (No Measure) 3 Rounds (Slow, and … Continue reading

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Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-Up 3 rounds 15 Strict Sit-Ups 10 Push-Ups 10 Cal Row Strength Bent Over Row (10-10-10-7-7) 3 Heavy Sandbag/DBall Cleans after each round Metcon Metcon (AMRAP – Rounds and Reps) 13min … Continue reading

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