251116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inch Worms

5m Bear Crawl

5m Spiderman Crawl

150m Row

then..

Hip Opener Stretch

Fitness

FIT: Clean

Technique / 1 Rep Max
Spend 15mins to either work on technique or build to a heavy 1 rep

FIT: Metcon (Time)

For Time:

10 Hang Power Cleans

20 Deadlifts

30 Sit-ups

400m Run

30 Sit-ups

20 Deadlifts

10 Hang Power Cleans
Bar Weight – 60kg / 40kg

Performance

PERF: Snatch

1 Rep Max
15mins to hit a heavy 1 rep

PERF: Metcon (Time)

For Time:

20 Sumo Deadlift High Pull 50kg / 35kg

30 GHD Sit-ups

400m Med Ball Carry

30 GHD Sit-ups

20 Sumo Deadlift High Pull 50kg / 35kg

Extra Credit

STR: Clean and Jerk

1 Rep Max

STR: Back Squat

20 Rep Max

SKILL: Gymnastics Conditioning

3 Unbroken Sets of:

5 Strict Pull-ups

5 Kipping Chest to Bar Pull-ups

5 Bar Muscle-ups

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