090117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder Stretch 1:30 per side

2 Rounds

10 PVC Dislocates

10 Squat Jumps

5 Broad Jumps

5m Bear Crawl

Fitness

FIT: Metcon (Time)

For Time:

4 Rounds

400m Run

30 Walking Lunges

20 Pull-ups

10 Push Jerks 50kg / 35kg

rest 1 min

Performance

PERF: 2 Power Cleans + 1 Power Jerk (6 Building Sets + 2 Held Across)

PERF: Metcon (Time)

For Time

50/40 Cal Row Buy In

3 Rounds

21 Pull-ups

15 Walking Lunges (each leg)

9 Push Jerks 75kg / 50kg

Extra Credit

COND: Metcon (Time)

3×3 Legless Rope Climbs, for time

Rest 2:00 between sets

3×6 Rope Climbs, for time

Rest 2:00 between sets

SKILL: Snatch

2 at 60%

2 at 65%

2 at 70%

2 at 75%

4 sets of 2 at 80%

STR: Snatch Pull

3 sets of 3 at 105%

3 sets of 2 at 110%

STR: Back Squat

80% x 5

85% x 1

80% x 5

88% x 1

80% x 5

91% x 1

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