Wednesday 100517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

3 Rounds:

5 Squats

3 Burpees

Warm-up (No Measure)

3 Rounds, alternating every 30s:

A) 30s Deadbug

B) 30s Side plank L

C) 30s Side plank R

D) 30s Superman hold on floor

Fitness

FIT: Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Performance

PERF: Overhead Squat (1)

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed.

PERF: 1000m Row (Time)

Max Effort 1000m Row
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed.

PERF: Ring Dips (Max)

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed.

Extra Credit

STR: Clean and Jerk (2-2-2-2-2)

2 at 60%

2 at 65%

3 sets of 2 at 70%

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