220616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 200m

10 Hip extensions

15s Handstand hold or 10 Handstand push-ups

Fitness

Metcon (Time)

50-40-30-20-10

Deadlift 40/30kg

Sit-up

Double under

Performance

Clean and Jerk (2-2-2-2-2-2-2-2-2-2)

10min EMOM. Build each set, with a 2RM the goal

Metcon (4 Rounds for reps)

4 Rounds

AMRAP 3:1min Work:Rest

5 Clean and jerk 70% of 2RM

7 Toes to bar
Rest 2 mins between EMOM and metcon

Extra Credit

STR: Push Jerk (3-3-3)

SKILL: Metcon (5 Rounds for distance)

Plyometric Skill:

5 Rounds

5 Box Jumps, no rebounding

3 Consecutive broad jumps
Use 75% of your 1RM box jump height, or a height that is challenging but manageable for 5 reps.

Record total distance for each set of broad jumps.

Rest as needed between each set.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: