150217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-then-

2 Rounds

5 Barbell front squats

5 Hang power cleans

10 Ring rows

10 Sit-ups

Fitness

FIT: Metcon (6 Rounds for weight)

6 Rounds not for time:

4 Hang power cleans

8 Strict pull-ups

12 GHD Sit-ups
Log the weights for each hang power clean round

Performance

PERF: Front Squat (3-3-3)

Use 65% 1RM

PERF: Metcon (Time)

5 Rounds for time:

10 Clean and jerk 70/45kg

10 Toes to bar

Extra Credit

SKILL: Metcon (Time)

5 Rounds for time:

15 Strict handstand push-ups

Rest 1:00 between sets

COND: Metcon (Time)

3 Rounds for time:

30 Hip extensions (plus 22.5/15kg dumbbell hugged on chest)

10 Dumbbell renegade rows 22.5/15kg

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 )

w

Connecting to %s

%d bloggers like this: