Monday 120617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Calf pumps

10 Spiderman lunge with thoracic rotation

5 Barbell back squats

Fitness & Performance

Hang Power Clean (3-3-3-3)

Work through four sets of three hang power cleans, building to your workout weight. Superset with 5 strict pull-ups and 5 dynamic step-ups each leg.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

3 Hang power cleans 85/55kg

6 Strict ring dips

9 Box jumps 30/24″

27 Double unders

Extra Credit

STR: Weighted Pull-ups (3-3-3-3-3)

SKILL: Metcon (Time)

21-15-9

Kipping deficit handstand push-ups

Rest 2 minutes after each set

COND: Metcon (No Measure)

EMOM 10 Minutes:

10 Cal Assault bike

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