270616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Deadbug moving legs only

5 Deadbug moving arms only

10 Barbell front squats

Run 100m

Fitness

Metcon (Time)

For time:

3 Rounds of

15 Sumo deadlift high-pull 35/25kg

10 Sandbag over the shoulder 25/15kg

-straight into-

3 Rounds of:

15 Sumo deadlift high pull 35/25kg

10 Sandbag zercher squats 25/15kg

Performance

Power Clean (1)

15 mins to build to a heavy (but not maximal) power clean.

Metcon (Time)

For time:

3 Rounds of

Row 21cal

7 Power cleans @ 70% of heavy single

-straight into-

3 Rounds of

Row 21cal

7 Front squats

Extra Credit

STR: Floor Press (3-3-3-3-3)

Warm-up, and then take 5 sets to build to a 3RM

SKILL: Candlestick on rings (5x 20s)

Hang upside down fully extended on the rings

COND: Metcon (4 Rounds for time)

4 Rounds:

Run 300m

Rest 15s

Run 200m

Rest 60s

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