040716

CrossFit CrossAxed – CrossFit

Warm-up

Warm Up (No Measure)

RD 1

5 x 10sec tempo Air Squats (5s down, 5s Up)

10 Russian Kettlebells Swings

150m Run

RD 2

5 x 10sec tempo Barbell Back Squats (5s down, 5s Up)

10 Russian Kettlebells Swings

150m Run

RD 3

5 x 10sec tempo Back Squats 40/30kg (5s down, 5s Up)

10 Kettlebells Swings

150m Run

Fitness

Metcon (Time)

5 rounds for time of:

20 Wall Balls

15 Kettlebell swings 24/16kg

10 Hang power cleans 60/40kg

Performance

Back Squat (5-5-5)

3 Set Total for weight not a 5rm

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
RX Plus if you have a sub 9min Nasty Girls

Extra Credit

STR: Split Jerk (4rm then 4-4-4 @ 90%)

Skill: Skin the cat (5-5-5 )

hold for 3 seconds in the bottom position

COND: Kettlebell Snatch Test (AMRAP – Reps)

5 Minute AMRAP

Kettlebell Snatch 24/16kg

Switch sides as required

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