140916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Spiderman lunge stretch + thoracic rotation

10 Medicine ball squats

10 Step-ups

10 Hanging knee raises

10 Barbell press

-then, drill movements-

Fitness

FIT.: Metcon (AMRAP – Reps)

20min AMRAP

50 Wall balls

50 Double unders

40 Box jumps

40 Toes to bar

30 Pull-ups

30 Burpees

20 Power cleans 65/45kg

20 Shoulder to overhead 65/45kg

Performance

PERF.: The Open Test (AMRAP – Reps)

20min AMRAP

50 Wall balls

50 Double unders

40 Box jumps 24/20″

40 Toes to bar

30 Chest to bar pull-ups

30 Burpees

20 Power cleans 65/45kg

20 Shoulder to overhead 65/45kg

10 Power snatch 65/45kg

10 Muscle-ups

Extra Credit

STR: Hang Snatch (3-3-3-3-3)

Snatch from blocks, at mid thigh

SKILL: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict chest to bar pull-ups

Strict ring dips

Pistols each leg

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