180117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10 Spiderman lunge + twist each leg

30s Samson stretch each leg

5 Barbell good mornings

5 Back squats

5 Press

5 Stiff legged deadlifts

5 Front squats

Fitness

FIT: Metcon (5 Rounds for weight)

10 Back squats

12 Pull-ups

25 GHD sit-ups

8 Back squats

10 Pull-ups

20 GHD sit-ups

6 Back squats

8 Pull-ups

15 GHD sit-ups

4 Back squats

6 Pull-ups

10 GHD sit-ups

2 Back squats

4 Pull-ups

5 GHD sit-ups
Move quickly and with purpose between stations, however this is not for time: rather, select a challenging weight for the back squat (that you can hit unbroken) and add weight each set if possible.

Take two or three warm-up sets to find the weight for your set of 10, and aim to keep rest to a minimum as you work through.

Log the weights for each round.

Performance

PERF: Clean and Jerk (2-2-2)

60%, 65%, 70%.

PERF: Metcon (No Measure)

4 Rounds as an EMOM

Minute 1: 50 Double unders

Minute 2: 25 Kettlebell swings 24/16kg

Minute 3: 15 Wall balls 9/6kg
Cap your reps at 45 seconds of work. If you complete the reps before 45 seconds, enjoy a longer rest.

Extra Credit

STR: Front Squat (3-3-3)

65%

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