280916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Samson stretch 30s each side

10 Alternating front rack lunges with barbell

5 Ring dips or push-ups

20 Skips or double unders

Fitness & Performance

Metcon (Time)

Run 800 metres

80 Double unders

21 Hang power cleans 60/40kg

Run 600 metres

60 Double unders

15 Hang power cleans

Run 400 metres

40 Double unders

9 Hang power cleans

Extra Credit

STR: Clean and Jerk (3-3-3-3-3)

Set 1: 60%

Set 2: 70%

Sets 3-5: 75%

No touch and go, re-grip each rep.

SKILL: Metcon (AMRAP – Reps)

2 Rounds of:

2 minutes of max ring muscle-ups

1 minute of max strict handstand push-ups

2 minutes of max chest to bar pull-ups

1 minute of max kipping handstand push-ups
Clock runs the whole way, no rest between movements or rounds.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: