060117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Hollow Rocks

10 PVC Dislocates

10 V-ups

10 PVC Overhead Squats

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

Amrap 10

50 Double Unders

15 Push Press 30kg / 20kg

Rest 5 mins

Amrap 10

50 Double Unders

15 Toes to Bar

Performance

PERF: Snatch (3-3-3-2-2-2)

PERF: Metcon (Time)

For Time:

10 Ring MU

150 DU

20 Squat Snatch (135/95#)

150 DU

10 Ring MU

Extra Credit

STR: 3 Cleans + 1 Jerk

1 set at 65%

1 set at 70%

1 set at 75%

2 sets at 80% (2 cleans + 1 jerk)

3 sets at 85% (1 clean + 1 jerk)

STR: Back Squat

4 at 79%

1 at 84%

4 at 79%

1 at 87%

4 at 79%

1 at 90%

COND: Metcon (Time)

5 Rounds for Time

15m Yoke Carry – you choose the weight

5 Over-the-Yoke Burpees

SKILL: Deficit Handstand Push-ups (7 sets of 4 (you choose deficit))

1 strict + 3 kipping

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