021216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

300m Jog

“Durante Core”

5 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck Ups

10 sec Hollow Hold

Rest 1 min

Fitness

FIT : Metcon (AMRAP – Reps)

12min AMRAP

8 Power Cleans 60kg / 40kg

8 Toes to bar

8 Bar Facing Burpees

Performance

PERF: Metcon (Time)

3 Rounds for Time

100 Double Unders

30 Power Snatches 35kg / 25kg

Extra Credit

STR: Back Squat

8 sets of 3 at 75%

SKILL: Snatch

3 at 65%

3 at 70%

3 at 75%

3 sets of 1 at 80%

SKILL: Snatch Pull

4 sets of 3 at 90%

COND: Metcon (Time)

3 Rounds for Time

1 Mile Assault Bike

25 Chest to Bar Pull-ups

15m Handstand Walk

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