131216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

With an empty barbell, complete:

3 Rounds of

12 Deadlifts

9 Hang Power Cleans

6 Shoudler to Overhead

100m Run

Fitness

FIT: Metcon (AMRAP – Reps)

4 Rounds of:

– AMRAP 3mins

3 Power Cleans

3 Front Squats

3 Shoudler to Overhead

– Rest 3mins
– Barbell weight – 60kg / 40kg

– Start each AMRAP from the start

Performance

PERF: Macho Man (AMRAP – Rounds)

Macho Man

Every Minute for 20mins

3 Power Cleans

3 Front Squats

3 Push Jerks

92.5kg / 65kg
*If you fall off cycle rest the next minute than continue on 1 rep of each movement

Extra Credit

SKILL: Strict Handstand Push-up

Choose one of the following:

A.  3 sets of 18 unbroken Strict HSPU

B.  4 sets of 15 unbroken Strict HSPU

C.  5 sets of 12 unbroken Strict HSPU

D.  6 sets of 9 unbroken Strict HSPU

Rest as needed between sets

COND: Metcon (Distance)

9 Rounds:

1:40 on, :20 off

Rest 2:00 after Round 5

Record meters for each round.

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

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