121216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7 Med Ball Deadlifts

5 Med Ball Hang Power Cleans

3 Wall Ball

100m Jog

Fitness & Performance

Metcon (No Measure)

3 Supersets

10 Bent Over Rows

5-10 Strict Pull-ups
Superset – move through movements at a constant pace and rest 2-3mins after last exercise

Fitness

FIT: Metcon (Time)

4 Rounds for Time

20 Wallballs

20 KB Swings 24kg / 16kg

20 Burpees

20 Pull-ups

Performance

PERF: Metcon (Time)

4 Rounds for Time

21 Wallballs (20/14#)

18 Hang Power Snatches 35kg / 25kg

15 Bar Facing Burpees

12 C2B PU

Extra Credit

STR: Back Squat (3 sets of 8)

1 set at 70%

1 set at 75%

1 set at 78%

STR: Snatch Pull (4 sets of 3 at 95%)

SKILL: Snatch

3 at 60%

3 at 65%

3 at 70%

3 at 75%

2 sets of 3 at 80%

COND: Muscle-up

Choose one of the following:

A.  3 sets of 10 unbroken muscle-ups

B.  4 sets of 8 unbroken muscle-ups

C.  5 sets of 6 unbroken muscle-ups

D.  6 sets of 5 unbroken muscle-ups

Rest as needed between sets

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 )

Connecting to %s

%d bloggers like this: