310516

Announcements

Due to hosting the CrossFit Football Trainers Course this weekend the gym will be closed for normal classes and open gym from 7am Saturday. There will be a 6am session on Saturday so you can get your WOD on early. This also means CF Kids is off for the weekend, apologies for the inconvenience.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Dislocates

5 Burpees

10 Good Mornings

5 Sit Ups
Use stick for first 2 rounds then Barbell

Fitness

Deadlift & Hip Extensions (8-8-8 12-12-12)

Superset 3 sets of Deadlift and Hip extension

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Run 200m

10 Barbell Push Press 20/15kg

20 Jumping Lunges

Performance

Snatch E90sO90s (1-1-1-1-1-1-1-1-1)

1 Snatch adding weight each 90s
Build until you miss then remove 5kg and continue until 15mins

Metcon (Time)

5 rounds;

5 Power Snatch 60/40kg

10 OH Walking Lunges 60/40kg

30 DU

Extra Credit

STR: Deadlift (3-3-3-3-3-3-3-3-3-3)

10 minute EMOM

SKILL: Wall Walk Away

Spend 20 minutes practising wall walks to a Handstand Walk away

COND: Metcon (Time)

3 Rounds;

Run 100m

40m Prowler Sprint 80kg + Sled

Run 200m

80m Prowler Sprint

Run 200m

40m Prowler Sprint

Rest 3 mins

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