Daily Archives: July 18, 2017

Comp. 07/19/2017

Defiant CrossFit – RX+ 90 mins Weightlifting Snatch (2 Every 90sec for 15mins @55-65%) Back Squat (5×5 @55-65% Slow Tempo, Paused) Metcon Metcon (AMRAP – Rounds) 16min EMOM 1. 25 Zeus Rope DU’s 2. 200m Run

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Wednesday, July 19th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Push-Ups 12 Ring Rows 14 Empty Bar OH Lunge (7/7) Then… 5mins of a Mobility Circuit Weightlifting Shoulder Press (4×7 @50-55%) Metcon Metcon (AMRAP – Rounds and Reps) 10min … Continue reading

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