071216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

5 Burpee Broad Jumps

10m Bear Crawl

Fitness

FIT: Front Squat

Every Minute on the Minute for 8 mins

7 Front Squats AFAP

*As Fast As Possible, light weight, speed squats

FIT: Metcon (AMRAP – Reps)

AMRAP 15mins

7 Push Press 40kg / 30kg

7 Pull-ups

7 Burpees

Performance

PERF: Front Squat (4 Sets of 5 )

Use 70% of 1 Rep Max

PERF: Metcon (AMRAP – Rounds)

Bergeron Beep Test (Capped)

Every Minute for 15mins

7 Thrusters 35# / 25#

7 Pull-ups

7 Burpees
Scaling to 6,5 pr 4 Reps of all movements.

If you fall off cycle continue on for an AMRAP in remaining time.

Extra Credit

STR: 3 Cleans + 1 Jerk

1 set at 60%

1 set at 65%

1 set at 70%

3 sets at 75%

STR: Clean Pull

4 sets of 3 at 90%

SKILL: Metcon (AMRAP – Rounds)

EMOMx14:

Odd: 1 Legless Rope Climb

Even: 25′ Handstand Walk

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