060217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

Then

5 Barbell good mornings

5 Back squats

5 Press

5 Front squats

5 Hang power cleans

Fitness

FIT: Metcon (Time)

5 Rounds for time:

5 Back squats 85/55kg

15 Kettlebell swings 24/16kg

Run 400m

Rest 1:00 after each round
Score your workout as total time minus the 4:00 rest

Performance

PERF: Snatch (1-1-1)

Build to a heavy single for the day, then 1x 85% and 1x 90% of that weight.

PERF: Metcon (Time)

21-15-9:

Squat snatch 50/35kg

Chest to bar pull-ups

Extra Credit

STR: Front Squat (1-1-1)

Build to a heavy single for the day, then 1x 85% and 1x 90% of that weight.

SKILL: Metcon (Time)

5 Rounds for time:

7 Muscle-ups

Rest 1:00
Score is total time taken minus 4:00 of rest.

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: