210916

CrossFit CrossAxed – CrossFit

Warm-up

WU Snatch BMU (No Measure)

3 rounds of;

10m Duck walk

10 Dislocates

10 OH Squats

10 Ring Rows/pull ups

10 Push ups/ring dips

Then Barbell WU as group

Fitness

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

55 Power Snatches 35/25kg

55 Pull Ups

55 Cal Row

55 Hand Stand Push Ups

Performance

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

55 Power Snatches 40/30kg

55 Pull Ups

55 Cal Row

55 Hand Stand Push Ups

Extra Credit

SKILL: Hang Snatch Pull + Hang Snatch (2-2-2-2-2-2)

Hang Snatch Pull + Hang Snatch 3 x 2 @ 65% then 3 x 2 @ 70%

COND: Metcon (16 Rounds for reps)

EMOM 16

Min 1: 1 Legless Rope climb + 1 Rope Climb

Min 2: 2 Strict Deficit HSPU (you select deficit)

Min 3: 3 Strict Muscle Ups (weighted with medal if possible)

Min 4: 4 Weighted Pistols 24/16kg (each side)

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