170217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

then

2 Rounds

10 Spiderman lunge + vertical rotation

10 DB glute bridges

5 Strict pull-ups

5 Push-ups

Fitness & Performance

Metcon (AMRAP – Reps)

14 Minute AMRAP

75 Wall balls

60 Calorie row

45 1-Arm dumbbell snatches (alternating arm) 22.5/15kg (Scale weight as required, if there are not enough dumbbells then change to a kettlebell snatch or a kettlebell swing)

30 Chest to bar pull-ups
Scale reps to 50-40-30-20 or as needed. Stagger the start with people starting on the dumbbell snatches if there will be a jam on the rowers.

Each round is 210 reps, score your total reps.

Performance

Back Squat (3-3-3)

3×3 @ 70%, then fitness workout.

Extra Credit

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

1 @ 60, 65, 70%, 3×1 @ 75% or 1RM Snatch

SKILL: Metcon (Time)

4 Rounds for time:

6 Strict deficit handstand push-ups

Rest 1:00 between rounds

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