060317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Squat + Vertical twist

5 Single-arm dumbbell Romanian deadlifts each arm

10 Ring rows with a 2s pause at the chest

Fitness

FIT: Metcon (Time)

3 Rounds for time:

25 Wall balls

20 Kettlebell swings 32/24kg

15 Pull-ups

10 Front squats 80/50kg

Performance

PERF: Metcon (Time)

For time:

3 Rounds

15 Overhead squats 50/35kg

12 Chest to bar pull-ups

Immediately into

3 Rounds

15/12 Cal row

12 Ring dips

Extra Credit

STR: Snatch (2-2-2-2-2)

60, 65, 70, 2×2 @ 75% of 1RM

SKILL: Metcon (No Measure)

3 Rounds not for time:

1:00 Deadball hold 65/45kg

0:20 L-sit

COND: Metcon (No Measure)

4 Rounds not for time:

1:30 Easy rowing

9 Muscle-ups

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: