220816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Down the length of the gym:

30m Run forwards

30m Run backwards

30m Side-steps each direction

10m High knees fast, into 20m jog

-Then-

3 Rounds

10 Back squats with empty barbell

5 Strict pull-ups

Fitness

Metcon (Time)

Run 1000m

50 Double unders

50 Abmat sit-ups

Run 800m

40 Double unders

40 Abmat sit-ups

Run 600m

30 Double unders

30 Abmat sit-ups

Run 400m

20 Double unders

20 Abmat sit-ups

Run 200m

10 Double unders

10 Abmat sit-ups

Performance

Back Squat (6-6-6)

Tigers Blood (Time)

3 Rounds

Run 400m

10 Clean & Jerk 62.5/42.5kg

Extra Credit

STR: Metcon (4 Rounds for weight)

4 Giant sets:

6 Dumbbell Bulgarian split squats

6 Weighted chin-ups (underhand grip)

6 Close grip bench press

6 Barbell romanian deadlifts
*A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

SKILL: Snatch (1)

Build to a heavy halting snatch, pausing 2 seconds below the knee

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