181116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Medball Squats

10 PVC Dislocates

10 Walking Lunges

5 Barbell Push Press

100m Row

Fitness & Performance

Metcon (AMRAP – Reps)

Amrap 22mins

22 Wallballs 20/14#

22 Power Snatch 35/25kg

22 Alt Lunges

22 Push Press 35/25kg

22 Cal Row

Extra Credit

STR: Back Squat (20 Rep Max)

1 set of a heavy 20 Rep Back Squat

SKILL: Snatch

2 at 65%

2 at 70%

2 at 75%

1 at 80%

1 at 85%

1 at 90%

SKILL: Clean and Jerk

2 at 65%

2 at 70%

2 at 75%

1 at 80%

1 at 85%

1 at 90%

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 )

w

Connecting to %s

%d bloggers like this: