080417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

*Use a bar for the second round (except the dislocates)

10 PVC Dislocates

10 Good mornings

10 Back squats

10 Behind the neck snatch grip press

Run 200m

Fitness & Performance

Metcon (Time)

For time:

200m Sandbag run 25/15kg

15 Overhead squats 85/55kg

200m Sandbag run

30 GHD Sit-ups

200m Sandbag run

45 Deadlifts

200m Sandbag run

60 Wall balls

Extra Credit

STR: Metcon (Weight)

EMOM 10 Mins:

3 Power cleans + 3 Front squats + 3 Push jerks
Hold weight across, use 75% of 1RM clean and jerk

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: