200716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds;

5 Bar taps (kips)

10 Hang Power Cleans (barbell)

10 Squats

Run 100m

Fitness

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Hang Power Cleans 60/40kg

15 GHD Sit Ups

20 Cal Row
Abs ok from Saturday yet? If not scale to abmat or if they are cooked do 15 double unders instead

Performance

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Must work for 12 minutes minimum, if you don’t get all the reps out for a certain weight continue at that weight for the remainder of the 12 minutes, reducing reps per round.

Extra Credit

Skill: Drop Clean (3-3-3-3-3)

Stand at full extension with bar and pull under with no upward drive. Use bar to accelerate down, this will be light.

STR: Clean Pull (3-3-3-3-3)

No more then 100% of 1rm Clean

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: