021116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4-way hip opener

-then, 2 rounds-

5 Medicine ball deadlifts

5 Medicine ball front squats

5 Medicine ball hang squat cleans

5 Medicine ball cleans

30s Plank hold on elbows

Fitness

FITT: Metcon (AMRAP – Reps)

3 Rounds for reps, 60 seconds each station:

Box jump 20″

Thruster 35/25kg

Overhead plate lunge 20/15kg

Abmat sit-up

Double unders

-Rest 60 seconds between rounds-
Record total reps as score.

Fitness

PERF: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Bar muscle-ups

10 Deficit handstand push-ups

15 Front squats 60/40kg

20 Calorie row

Extra Credit

STR: Front Squat (4-4-4-4-4)

COND: Metcon (Calories)

10 Rounds:

15 seconds Assault Bike at approx 700/500watts

1:15 recovery pace

SKILL: Barbell Complex (1-1-1-1-1)

2 Cleans + 1 Jerk

1 set at 60%, 65%, 70%

2 sets at 75% of 1RM Clean and jerk

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