200117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Samson > Hamstring > Pigeon stretch each side

5m Duck walk (keep heels on the ground)

10 Hollow rocks

20 Double unders

Fitness

FIT: Metcon (No Measure)

2 Rounds

10 Scap retractions

10 Ring rows

FIT: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Pull-ups

15 Overhead lunges 40/30kg

30 Double unders

Performance

Big Clean Complex

High hang clean + hang clean + squat clean + push press

High hang clean + hang clean + squat clean + push jerk

High hang clean + hang clean + squat clean + split jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Extra Credit

STR: Back Squat (3-3-3)

Use 70% 1RM

SKILL: Snatch (1-1-1-1-1-1)

60%, 65%, 70%, 3×1 @ 75%

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