310816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Hip extensions

5 Strict handstand push-ups or push-ups

5 Toes to bar or hanging knee raise

100m Run

Fitness

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

15cal Row

15 Burpees

15 Wall balls 9/6kg, 10/9′

Performance

Metcon (Time)

For time:

5 Clean and jerk 70/45kg

5 Clean and jerk 80/50kg

5 Clean and jerk 85/55kg

5 Clean and jerk 90/60kg

-Rest 5 mins-

3 Clean and jerk 85/55kg

3 Clean and jerk 90/60kg

3 Clean and jerk 95/65kg

3 Clean and jerk 100/70kg

Extra Credit

STR: Metcon (Weight)

Build to a max:

1 Hang snatch pull + hang squat snatch

SKILL: Metcon (No Measure)

7 Rounds:

1 Strict muscle-up + 1 ring dip + 3 kipping muscle-ups
Rest as needed between rounds.

COND: Metcon (No Measure)

‘Fortitude’

EMOM 30mins

Odd: 15 calorie row

Even: 15 burpees
Scale to 12 or 10 reps per round if necessary.

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