24/08/16

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Dynamic warm-up & joint rotations

Fitness

Metcon (Time)

8 Rounds for time:

5 Power cleans 60/40kg

10 Bar facing burpees

15 Kettlebell swings 24/16kg

Performance

A: Metcon (Time)

20 Back squats 70/45kg

-Rest 60s-

20 Back squats 85/60kg

-Rest 60s-

20 Back squats 100/70kg

B: Metcon (Time)

20 Push press 60/40kg

-Rest 60s-

20 Push press 70/45kg

-Rest 60s-

20 Push press 85/60kg

C: Metcon (Time)

20 Hang power cleans 70/45kg

-Rest 60s-

20 Hang power cleans 85/60kg

-Rest 60s-

20 Hang power cleans 92.5/70kg

Extra Credit

Skill: Metcon (Time)

20 Strict chest to bar pull-ups

-Rest 60s-

20 Strict pull-ups

-Rest 60s-

20 Kipping chest to bar pull-ups

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