161216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 Wall Balls

8 Push-ups

100m Jog

Fitness & Performance

Choose one of the following Accessory Pieces..

Metcon (AMRAP – Rounds)

“Durante Core”

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 second Hollow Hold

Metcon (Distance)

Seated Box Jump

5 sets of 5

Fitness

FIT: Metcon (AMRAP – Reps)

AMRAP 15:

20 Power Snatches 35kg / 25kg

30 Burpee Pull-ups

400m Run

Performance

PERF: Metcon (AMRAP – Rounds)

AMRAP 15:

12 Box Jumps (30/24″)

9 Power Snatch (135/95#)

6 Bar Muscle-Ups

Extra Credit

STR: Back Squat (8 sets of 3 at 83%)

SKILL: Snatch

3 at 65%

3 at 70%

3 at 75%

2 at 80%

1 at 85%

1 at 90%

3 singles at 80%

SKILL: Clean and Jerk

3 at 65%

3 at 70%

3 at 75%

2 at 80%

1 at 85%

1 at 90%

3 singles at 80%

COND: Metcon (Time)

5 Rounds for Time:

10-8-6-4-2 D-Ball Shoulders (150/100#)

50′ Handstand Walk

20-16-12-8-4 Pistols

50′ Handstand Walk

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