280516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Dislocates

10 PVC Overhead squats

10 Push-ups

10 Barbell power cleans

10 Barbell overhead squats

10 Barbell floor press

Barbell

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Clean, 2-3 warmup sets for Bench Press, and 3-4 warmup sets for Overhead Squat. Managing your time is very important in this workout. You have 15 mins for Clean, 10 mins for Bench Press, and 15 minutes for Overhead Squat.

If you know percentages:

Warmup schedule for Clean:-

3 x 50%

3 x 50%

2 x 75%

1 x 85%

1 x 90%

1 x 95%

Warmup schedule for Bench Press:-

3 x 50%

2 x 75%

1 x 90%

Warmup schedule for Overhead Squat:-

1 x 60%

1 x 75%

1 x 85%

1 x 90%

Plan out your numbers using the above schedule before you hit the session.

Extra Credit

Metcon (AMRAP – Reps)

With a running clock:

2:00 AMRAP strict handstand push-ups

1:00 Rest

5 Rounds of

30s Assault bike calories

30s Rest

then

2:00 AMRAP strict handstand push-ups

1:00 Rest

5 Rounds of

30s Assault bike calories

30s Rest

then

2:00 AMRAP strict handstand push-ups
Score is total calories and handstand push-ups completed in the whole workout.

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