CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
Hip opener
-then-
2 Rounds
30s Side plank each side
10 Goblet squats
30s Superman hold on floor
30s Deadbug
-then-
Jog 400m
Fitness
FIT: Metcon (Time)
3 Rounds for time:
15 Burpee box jump overs
12 Chest to bar pull-ups
9 Front squats 80/55kg
Take the front squat from the floor.
Performance
Deadlift (3-3-3-3-3)
Warm-up on two separate bars, then start a clock with two minute intervals.
Starting with the deadlifts, complete three reps every second interval.
Overhead Squat (3-3-3-3-3)
Warm-up on two separate bars, then start a clock. Complete 3 heavy overhead squats every other interval, alternating every two minutes between the two movements.
Extra Credit
STR: Power Clean (3-3-3-3-3)
SKILL: 50 L-sit pull-ups for time (Time)
To complete as RX’d, have your legs set in the L before you pull.
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Posted on April 5, 2017 by robnoy
060417
CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
Hip opener
-then-
2 Rounds
30s Side plank each side
10 Goblet squats
30s Superman hold on floor
30s Deadbug
-then-
Jog 400m
Fitness
FIT: Metcon (Time)
3 Rounds for time:
15 Burpee box jump overs
12 Chest to bar pull-ups
9 Front squats 80/55kg
Take the front squat from the floor.
Performance
Deadlift (3-3-3-3-3)
Warm-up on two separate bars, then start a clock with two minute intervals.
Starting with the deadlifts, complete three reps every second interval.
Overhead Squat (3-3-3-3-3)
Warm-up on two separate bars, then start a clock. Complete 3 heavy overhead squats every other interval, alternating every two minutes between the two movements.
Extra Credit
STR: Power Clean (3-3-3-3-3)
SKILL: 50 L-sit pull-ups for time (Time)
To complete as RX’d, have your legs set in the L before you pull.
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Category: WOD