Monday 290517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

– then –

4 Rounds

8 Dumbbell step-ups each leg (moderate weight)

6 Push-ups

4 Strict pull-ups

Fitness

FIT: Metcon (Time)

5 Rounds for time:

7 Clean and jerk 70/45kg

21 Burpees

Performance

PERF: Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Extra Credit

STR: Snatch (1-1-1-1)

Four heavy singles, no misses.

SKILL: Pegboard Practice (1-1-1-1-1)

Spend 20 minutes practising climbing or holds
5×1 pegboard ascents

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: