Daily Archives: July 22, 2017

Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 15 Air Squats 10 Supermans Weightlifting Snatch (10mins to establish a Snatch Max) Warm-Up for 5mins Start from an empty bar, 3-2-1-go, add weight as you … Continue reading

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Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 5mins of Thoracic mobility Then.. 2 Rounds 14 (7/7) OH Plate Lunge :20sec Handstand Hold 10 KB Sumo DL High Pull Weightlifting Overhead Squat (3-3-3-2-2) Metcon Metcon (Time) 50 Sit-Ups 75 Overhead … Continue reading

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