150816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2x

10 PVC Dislocates

30s Spiderman lunge stretch each side

10 Scap retractions

-Then, as a group-

2x

5 PVC Behind the neck snatch grip press

5 PVC Overhead squats

5 PVC Snatch balance

5 PVC High-hang snatch

Fitness

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Performance

Metcon (Time)

For time:

15 Overhead squats 70/45kg

15 Chest to bar pull-ups

15 Squat snatch

15 Chest to bar pull-ups

15 Front squats

15 Chest to bar pull-ups

15 Squat cleans

15 Chest to bar pull-ups

Extra Credit

STR: Metcon (Weight)

3 Rounds for load:

10 Hip extensions with a 3s pause at the top (holding a plate)

10 Seated dumbbell shoulder press

SKILL: Snatch Balance (1)

Take 15 minutes to build to a heavy single.

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