160117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Calf pumps

10 Spiderman lunge steps

10 PVC dislocates

5 Barbell shoulder press (for performance, do snatch grip behind the neck press)

Fitness

FIT: Metcon (No Measure)

4 Rounds

30 second GHD superman hold

10 V-ups

10 Scapula retractions

FIT: Metcon (Time)

400 metre run

21 Thrusters 35/25kg

400 metre run

15 Thrusters

400 metre run

9 Thrusters

Performance

PERF: Snatch (2-2-2)

PERF: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

30 Wall balls

20 Power snatch 35/25kg

5 Ring muscle-ups

Extra Credit

STR: Back Squat (3-3-3)

Use 65% of your 1RM. This is a backoff week.

SKILL: 50 Strict Chest to bar pull-ups (Time)

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