Monday 080517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10 Minute EMOM:

Odd minutes: 60m jog (up to the roller door and back)

Even minutes: 5 Barbell good mornings, 5 barbell back squats
Grab a partner and alternate exercises

Fitness

FIT: Back Squat (7)

Without counting light warm-up sets, take 5 moderately heavy – heavy sets to find a 7RM

FIT: Metcon (Weight)

5 Rounds

15 Hip extensions

10 Teapots each side
Complete as a superset after each heavy set of back squats. Score the weight of your kettlebell on the teapot.

Performance

PERF: Back Squat (3)

25 minutes to build to a 3RM back squat and strict press (superset efforts)

PERF: Shoulder Press (3)

25 minutes to build to a 3RM back squat and strict press (superset efforts)

PERF: Deadlift (3)

15 minutes to build to a 3RM deadlift (after the squat + press).

Extra Credit

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

2 at 60%

2 at 65%

2 at 70%

2 at 75%

2×2 at 80%

SKILL: Metcon (No Measure)

10 Rounds not for time:

10 Scap retractions

15 Hip extensions

20s L-sit

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