211016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row 100 metres

10 Glute bridges

10 PVC dislocates

10 PVC overhead squats

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

4 Pull-ups

8 Power snatches 40/30kg

16 Box jumps 24/20″

Performance

Power Snatch (2)

15 minutes to build to a 2 rep max Power Snatch (max for the day, not necessarily all-time PR*)

*Unless the weight feels light today, and then go for it.

PERF: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

7 Bar muscle-ups

7 Power snatches 75/52.5kg

7 Box jump overs 30/24″

Extra Credit

STR: Back Squat (20)

20 Rep max back squat. Warm-up in sets of 5, keeping the weight moving quickly. Only have one attempt at the 20 reps. We are hitting this once a week for six weeks, so start with light weight to allow yourself room to move in later weeks. This is week one.

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