250716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Then 3 rounds;

30s Deadbug, as group

5 Scap retraction

5 Scap push ups

5 Jump squats

Then Fitness do;

5 Front Squats (barbell)

5 Push Press (barbell)

5 Pull ups/Ring Rows

Performance do 3 rounds;

RD 1 Stick, RD 2 & 3 Bar

3 Shrugs

3 Muscle snatch from waist

3 Power snatch balance

3 OH Squat

3 Hang power snatch

3 Snatch

Fitness

Metcon (10 Rounds for time)

10 rounds

Row 15Cal

6 Thrusters 40/30

6 CTB Pull Ups

rest 1 minute
Each round is for time

Performance

Snatch Complex (10 x 2)

1 Snatch Grip Deadlift

1 Hi hang snatch

1 Hang snatch

1 Snatch

complete 2 reps of this complex for 10 sets, Bar should be held for the 2 full reps (8 movements)

Extra Credit

SKILL: Muscle-ups (5/3 Strict x 5)

Do strict transitions if unable to do strict MU

STR: Bench Press (5-5-5-5-5)

COND: Metcon (5 Rounds for time)

5 rounds

Row 20cal

6 Thrusters 40/30kg

6/3 Bar MU

Rest 1 minute

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 )

Connecting to %s

%d bloggers like this: