130317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Lunges (add light dumbbells on the second round)

5 Push-ups

5 Strict pull-ups

5 Strict knees to elbows

Jog 200 metres

Fitness

FIT: Metcon (Time)

5 Rounds for time:

15 Sandbag lunge steps 25/15kg

12 Burpees over the sandbag

9 Pull-ups

Performance

PERF: Metcon (Time)

3 Rounds for time:

3 Power snatch 60/40kg

5 Overhead squats

7 Muscle-ups

Rest 3 minutes

3 Rounds for time:

9 Power cleans

12 Front squats

15 Chest to bar pull-ups

Extra Credit

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

2 @ 60, 65, 70, 75%

2×2 @ 80%

SKILL: Metcon (Weight)

3 Rounds, not for time:

30 GHD Sit-ups with a medicine ball

30 Snatch-grip hip extensions
Not for time, but move through at a deliberate pace. Do 2-3 warm-up sets of 5-10 reps on the hip extensions, starting with an empty bar and building to an appropriate weight.

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: