211216

CrossFit CrossAxed – CrossFit

Warm-up

()

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

10 PVC Dislocates

10 Hip Extensions

10 Scap Retractions

Fitness

FIT: Shoulder Press (4 sets of 8)

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins

12 Push Press

15 Sit-ups

200m Run
You choose weight – unbroken sets

Performance

PERF: 3 Position Power Snatch

1 Power Snatch at above knee

1 Power Snatch below knee

1 Power Snatch 1 inch from floor
Build to Heaviest set without failure

PERF: Metcon (AMRAP – Rounds)

EMOM x 12, alternating:

Min 1 – 5 Power Snatch @ 75%

Min 2 – 15/12 Calorie Row

Min 3 – 15 GHD Sit-ups

Extra Credit

STR: Back Squat (3 sets of 2 at 65%)

STR: Clean Pull (3 sets of 3 at 75%)

SKILL: Power Clean (3 sets of 2 at 65%)

COND: Metcon (Distance)

Tabata 10m Shuttle Sprints

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 )

w

Connecting to %s

%d bloggers like this: