270117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Spiderman lunge + vertical twist

10m Bear crawl

10 Ring rows

20s GHD superman hold

Fitness

FIT: Metcon (Time)

2 Rounds:

21 Front squats 40/30kg

21 Pull-ups

21 Power cleans

21 Over-the-Bar Burpees

Performance

PERF: Metcon (Time)

15 Power Snatch 75/50kg

800m Run

12 Power Snatch

600m Run

9 Power Snatch

400m Run

Extra Credit

STR: Snatch (2-2-2-2-2-2-1-1)

2x 60, 70, 75, 80%

2×2 @ 85%

2×1 @ 90%

STR: Clean and Jerk (6x 2+1, 2×1)

2 Clean + 1 Jerk: 60, 70, 75, 80, 2x 85%

2×1 Clean and Jerk @ 90%

SKILL: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict chest to bar pull-ups

10 meter Handstand walk between sets

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: