010317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Deadbug

15 Hip extensions

10 Tempo goblet squats (33X0)
(33X0):

3: seconds down

3: seconds pausing in the bottom

X: fast drive out of the bottom

0: seconds pausing at the top

Fitness

FIT: Metcon (Time)

5 Rounds for time:

10 Deadlifts 85/55kg

10 Wall balls

10 Toes to bar

10 Box jump overs 24/20″

Performance

PERF: Metcon (No Measure)

16 Minute EMOM:

1: 7 Deadlifts 85/55kg + 7 Box jumps 24/20″

2: 15/12 Calorie bike (or 2x 60m shuttle on the prowler)

3: 7 Wall balls + 7 Chest to bar pull-ups

4: 15/12 Calorie row
Numbers depending, alternate rounds between the assault bike and the prowler.

Extra Credit

STR: Clean and Jerk (2-2-2)

Power clean + Push Jerk at 60, 65, 70% of 1RM clean and jerk

SKILL: Metcon (Time)

4 Rounds for time:

10 Strict chest to bar pull-ups

10 Chest to bar pull-ups

10 Bar muscle-ups

Rest 1:00 between rounds

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