010716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 4x lengts of the gym,

-then-

2 Rounds

10 Dislocates

10m Walking lunge

5 Strict pull-ups or ring rows

10 Kettlebell Russian swings

Fitness

Deadlift (10-10-10)

Build across two sets to warm up, then hit three heavy working sets of 10. I don’t mind if you keep the weight the same or add weight across, as long as they are heavy.

Metcon (AMRAP – Reps)

Tabata Mash-up

6 Rounds

20s Sit-ups

10s Rest

20s Kettlebell swings 32/24kg

10s Rest
Do GHD sit-ups for RX+

Performance

Snatch (1)

Take 20mins to find a 1RM Snatch

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Extra Credit

STR: Metcon (5 Rounds for weight)

5 Rounds

5 Deficit deadlift (stand each foot on a 20kg plate)

5 Deficit handstand push-ups
Add load across the deficit deadlift sets.

Add depth across the deficit handstand push-up sets.

COND: Metcon (3 Rounds for time)

3x 1000m Row
Rest 3:00 between efforts.

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