281016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Samson stretch each side

Jog 300m

5 Barbell front squats (hang power snatch for performance)

5 Hanging knee raises

10 Hollow rocks

Fitness

FIT: Metcon (AMRAP – Reps)

5 Rounds, 60s at each station

Clean and jerk 60/40kg

Row for cals

Rest

Performance

PERF: Squat Clean (1)

Build to a max for the day, keep it crisp.

PERF: Metcon (AMRAP – Reps)

5 Rounds, 60 seconds each station

Power snatch 60/40kg

Row for cals

Rest

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.

If you completed all 20 reps last week, you must add weight- this can be 1kg or 50kg, but remember, we are adding weight every week.

If you got 15-19 reps last week, keep your weight the same and get 20.

If you got less than 15 reps, start again.

SKILL: Metcon (No Measure)

EMOM 10 Mins

Odd: 1 Legless rope climb

Even: 5 Deadball over the shoulder 65/45kg

COND: Metcon (Time)

21-18-15-12-9-6-3

Calories on the Assault Bike

GHD Sit-ups

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