080217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Steps spiderman lunge

30s Samson stretch each side

10 Hollow rocks

10 Cossack squats

Fitness

FIT: Metcon (No Measure)

Pull-up Progressions

FIT: Metcon (Time)

30-20-10

Goblet squat 32/24kg

Push-ups

Pull-ups

Performance

PERF: Metcon (Time)

21-18-15

Front squats 85/55kg

18-15-12

Bench press 85/55kg

9-6-3

Rope climbs
This is for time(ish): Due to the limited number of benches, and the requirement of spotters, prioritise getting through each set as quickly as possible rather than through the whole workout as quickly as possible.

Front squat is to be taken from the floor, in lieu of benches you may use a floor press. Do not break your wrists.

Extra Credit

STR: Clean and Jerk (1-1-1)

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

SKILL: Metcon (Time)

4 Rounds for time:

5 Strict chest to bar

5 Chest to bar

5 Bar muscle-ups

Rest 1:00
Log your time 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: