130417

Announcements

The gym will be closed for the Easter break from Friday 14th through to Monday 17th.

Classes will resume as normal on Tuesday 18th.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Ipsilateral (same side) deadbugs

5 Scap retraction + strict pull-up

5 Deadlifts

5 Hang power cleans

5 Push jerks

Fitness & Performance

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra Credit

STR: Snatch (3-3-3-3-3-3)

3 @ 60, 65%, 2×3 @ 70, 75%

SKILL: Metcon (No Measure)

Accumulate 5 minutes in a side plank each side.

COND: Metcon (Time)

3 Rounds for time:

20cal Bike

10 Deadball over the shoulder 65/45kg

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