281116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

2 Rounds

10 Steps monster walk each direction

30s Superman hold on GHD

3 Broad jumps for distance

5 Back squats with empty barbell

Fitness

FIT: Back Squat (7)

3-5 sets of 7 reps

FIT: Metcon (Time)

For time:

30 Double unders

15 Power cleans 60/40kg

40 Double unders

20 GHD Sit-ups

-Rest 60s-

20 GHD Sit-ups

40 Double unders

15 Power cleans

30 Double unders

Performance

PERF: Floor Press (3-3-3-3-3)

PERF: Metcon (Time)

21-15-9

Banded deadlift 80/45kg

Box jump 24/20″
Use a green band for tension.

There is no room to hesitate on your first box jump.

Extra Credit

STR: Snatch (3-3-3-3-3)

3 at 60%

3 at 65%

3×3 at 70%

STR: Snatch Pull (3-3-3-3)

85% 1RM Snatch

STR: Back Squat (8-8-8)

65% 1RM Back squat

Muscle-ups (A-B-C-D)

Choose one of the following:

A.  3 sets of 9 unbroken muscle-ups

B.  4 sets of 7 unbroken muscle-ups

C.  5 sets of 5 unbroken muscle-ups

D.  6 sets of 4 unbroken muscle-ups

Rest 1 minute between sets

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