030816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Hip extensions

100m Row

10 Air squats with 3s pause in the bottom

Fitness

Metcon (Time)

50-40-30-20-10

Step-up 20″

25-20-15-10-5

Deadlift 60/40kg

Run 200m each round

Performance

Metcon (5 Rounds for weight)

Every 3 mins for 5 sets:

Power clean + 3 Front squats + 1 Split jerk

Metcon (Time)

Run 800m

30 Power snatch 60/40kg

Run 800m

Extra Credit

STR: Snatch (1 rep EMOM for 12 mins)

Use 80% for snatches

SKILL: Snatch Balance (5-5-5-5)

Use as a warm-up for Snatch EMOM

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