070117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

2 Rounds

10 Barbell Front Squats

5 Barbell Burpees

Fitness

FIT: Metcon (Time)

In Partners

For Time:

8 x 200m Relay

then..

4 Rounds

33 Front Squats 45kg / 30kg

22 Pull-ups

11 Burpees

Performance

PERF: Metcon (Time)

For Time:

1 Mile Run

then..

3 Rounds

20 Toes to Bar

15 Power Cleans 65kg / 45kg

10 Bar Facing Burpees

5 Squat Cleans 65kg / 45kg

Extra Credit

COND: Metcon (Time)

For Time:

5 Clean and Jerks 102kg / 70kg

4 Clean and Jerks 111kg / 75kg

3 Clean and Jerks 120kg / 79kg

2 Clean and Jerks 129kg / 84kg

1 Clean and Jerk 138kg / 88kg
Scale Weight

COND: Metcon (Time)

20 Calorie Row

10 1-arm DB Squat Snatches 22.5kg / 17.5kg(5/side)

20 Calorie Row

8 1-arm DB Squat Snatches 32.5kg / 22.5kg (4/side)

20 Calorie Row

6 1-arm DB Squat Snatches 42.5kg / 32.5kg (3/side)

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: