100217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Barbell press

20 Calf pumps

100m Jog

5 Sit-ups

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

30 Push jerks 50/35kg

30 Box jumps

300m Run

30 Toes to bar

Extra Credit

STR: Snatch (1)

Build to a heavy single for the day: When the program calls for a heavy single, it should be a heavy single for the day. You should take single attempts up to what is a heavy single attempt for the day & limit yourself to 2 or 3 attempts at the heavier weights.

STR: Clean and Jerk (1)

Build to a heavy single for the day: When the program calls for a heavy single, it should be a heavy single for the day. You should take single attempts up to what is a heavy single attempt for the day & limit yourself to 2 or 3 attempts at the heavier weights.

SKILL: Metcon (Time)

6×4 Strict deficit HSPU

3×10 Kipping deficit HSPU

Rest 1:00 between sets

COND: Metcon (Time)

3 Rounds for time:

6 1-Arm dumbbell squat snatch

6 Deadball over shoulder

6 Deficit handstand push-ups
Select a challenging weight for the DB snatch. Please do not drop the dumbbells.

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