091216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations

5 Inch Worms

100m Jog

Fitness & Performance

Choose one of the following Accessory Workouts

Durante Core

5 Rounds Not for Time

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 sec Hollow Hold

Rest 1 min

Floor Press (5 sets of 5)

Holding same weight across all sets

Fitness

FIT: Metcon (AMRAP – Reps)

AMRAP 13mins

150 Wall Balls 20# / 14#

(In remaining time amrap of)

10 Jumping Pull-ups

100m Run
Aim to get a good “Karen” time (150 wall balls) then focus on the rest of the amrap.

Performance

PERF: CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Handstand standard optional

Extra Credit

SKILL: Clean and Jerk

2 Cleans + 1 Jerk

1 set at 65%

1 set at 70%

1 set at 75%

then..

Clean and Jerk

1 set of 2 at 80%

3 sets of 1 at 85%

SKILL: Snatch

3 at 65%

3 at 70%

3 at 75%

2 at 80%

3 sets of 1 at 85%

STR: Back Squat (20 Rep Max)

COND: Metcon (Time)

For Time:

10 Legless Rope Climbs

10 Rope Climbs

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