Daily Archives: July 30, 2017

💥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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