301116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Hurdle Walks

10m Cocky Walks

10 Squats

10 Hip Extensions

Fitness

FIT: Deadlift (3-5 Sets of 9)

Lighter Weight, Focusing on standing with purpose

FIT: Metcon (Time)

For Time:

600m Run

30 Deadlifts 80kg / 50kg

600m Row

30 Deadlifts 80kg / 50kg

Performance

PERF: Back Squat (5 sets of 3 at 85%)

PERF: Metcon (Time)

For Time:

400m Run

30 Back Squats 80/50kg

400m Run

30 Alternating Back Rack Lunges

400m Run

Extra Credit

STR: Front Squat (4 sets of 5 at 65%)

STR: Clean Pull (4 sets of 3 at 85%)

SKILL: 3 Cleans + 1 Jerk

1 set at 60%

1 set at 65%

4 sets at 70%

COND: Mini Linda (Time)

7-6-5-4-3-2-1

Deadlift at 1.5 x BW

Bench Press at BW

Squat Clean at .75 x BW

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: